A. Dynamic Stretches
B. (Every minute for 5 minutes)
20 second goblet squat hold
C. (For Strength/ Technique)
Dbell Front Squat
4-4-4-4-4
(Dbell each hand)
D. (As many rounds as possible in 8 minutes)
2 Dbell front squats
(10) pike push-ups or Dbell push press
4 Dbell front squats
(10) pike push-ups or Dbell push press
(Continue to increase +2 on front squats until 8 minutes)
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