A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 45 second single leg plank (L)
Odd minutes 45 second single leg plank (R)
C. (For strength/ Technique)
Dbell Deadlift
5-5-5-5-5
(Dbell each hand)
D. (For time)
(3 rounds)
10 pike push ups or push press
20 box jumps or step ups
(2 rounds)
15 pike push ups or push press
25 box jumps or step ups
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee