A. Dynamic Stretches
B. (For mobility)
2 minute pigeon stretch each side
1 minute couch stretch each side
2 minute butterfly stretch
(Stretches are in program book inside portal)
C. (For Strength/ Technique)
Dbell Deadlift
6-6-6-6-6
(Dbell each hand)
D. (Every minute for 10 minutes)
30 seconds on: weighted step ups
30 seconds off: rest
E. Static stretches
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D