A. Dynamic Stretches
B. (For strength/ technique)
Heel elevated goblet squat
12-10-8
(If no access to heavy weights; double repetitions)
C. (For strength/ technique)
Dbell Front Squat
6-6-6-6-6
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 8 minutes)
0:00-4:00:
6 devil press
Rest 20 seconds
4:00-8:00:
4 devil press
Rest 20 seconds
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches