A.
Dynamic Stretches
B.
For Quality
21-15-9
PVC or Broomstick Back squat
30 second PVC or Broomstick Back squat hold
C.
For Strength/Technique
D-bell Squat
10-10-10
6-6-6
(D-bell in each hand)
D.
Every 2 Minutes for 20 Minutes
10 touch and go d-bell power cleans
(D-bell in each hand)
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s