A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 30/30 second suit case hold
Odd minutes: 30 second hollow hold
C. (For time)
(5 rounds)
5 Dbell deadlifts (dbell each hand)
10 box jumps or step ups
(3 rounds)
7 deadlifts (dbell each hand)
14 box jumps or step ups
(1 round)
9 deadlifts (dbell each hand)
18 box jumps or step ups
D. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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