A. Dynamic Stretches
B. (Every minute for 5 minutes)
10/10 single leg Glute bridges
Max tuck ups for remainder of minute
C. (5 rounds for time)
5 Dbell deadlifts (dbell each hand/ heavy)
10 burpees
15 pike push ups
D. (For quality)
100 floor wipers
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi