A. Dynamic Stretches
B. (3 rounds)
30 walking lunges
30 second Light Dbell Front squat hold
C. (For Strength/ Technique)
Dbell Squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (8 minute clock)
0:00-2:00: 20 single arm devil press
2:00-4:00: 25 devil row (no push up)
4:00-6:00: 20 single arm devil press
6:00-8:00: 25 devil row (no push up)
E. Static Stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee