A. Dynamic Stretches
B. (For time)
50 sit ups
50 Spider-Man lunges
50 step ups
50 air squats
C. (For Strength/ Technique)
Dbell Squat
10-10-10-10-10
(Dbell each hand)
D. (6 minute clock)
Minute 1: 10 reverse sit ups
Minute 2: 12 reverse sit ups
Minute 3: 14 reverse sit ups
Minute 4: 16 reverse sit ups
Minute 5: 18 reverse sit ups
Minute 6: 20 reverse sit ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-
A. Dynamic Stretches B. (5 rounds for time) 10 goblet step up 5 dbell thrusters (dbell each hand) 10 burpee over & back Rest 45 seconds C. (5 rounds for time) 5 pike push ups 5 shuttle runs (50’) 10 b