A. Dynamic Stretches
B. “Tabata”
(4 minute clock)
20 seconds on: side plank
10 seconds off: rest
C. (10 rounds for time)
5 caterpillars
10 sprawls
20 second elevated plank hold
D. (For strength/ Technique)
Dbell bent over row
12-10-8
(If no access to heavy weights; double repetitions)
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches