A. Dynamic Stretches
B. (10 minute clock)
Every 2 minutes: 10/10 Dbell single leg deadlifts
(Pick load for strength)
C. (4 minute clock)
Minute 1: Pigeon stretch (L)
Minute 2: Pigeon stretch (R)
Minute 3: Couch stretch (L)
Minute 4: Couch stretch (R)
D. (6 rounds for time)
12 pike push-ups or Dbell shoulder press
12 Dbell front rack reverse lunges
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