A. Dynamic Stretches
B. “Tabata”
(4 minute clock)
20 seconds on: L-sit or Hollow Hold
10 seconds off: Rest
C. (25 minute clock)
Every 5 minutes:
21 reverse sit ups
21 burpees
21 sprawls
D. “Reverse Tabata”
10 seconds on: L-sit or Hollow Hold
20 seconds off: Rest
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