A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second side plank (L)
Minute 3: 30 second side plank (R)
C. (For Strength/ Technique)
Dbell Front squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (For time)
100 sprawls
75 Dbell Bicep Curls (Dbell each hand)
E. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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