A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Single arm shoulder press
14-12-10-8 each side
C. (As many rounds as possible in 20 minutes)
5 shuttle runs (50’)
10 devil rows
15 sit ups
D. (6 minute clock)
0:00-2:00: 35 push ups
2:00-4:00: 30 push ups
4:00-6:00: 25 push ups
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