A. Dynamic Stretches
B. (For Strength/ Technique)
Front rack split squat
12-10-8 each side
(If no access to heavy weights; double repetitions)
C. (For Strength/ Technique)
Push Press
12-10-8
(If no access to heavy weights; double repetitions)
D. (Every minute for 10 minutes)
2 Turkish get ups
(Pick load for Strength)
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