Updated: Sep 18
A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder Press
6-6-6-6-6
C. (For quality)
(5 sets)
45 second run
Rest 30 second
(4 sets)
1 minute run
Rest 45 second
(3 sets)
90 second run
Rest 1 minute
(2 sets)
2 minute run
Rest 90 second
D. (For Strength/ Technique)
Dbell bicep curl
14-12-10-8
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