A. Dynamic Stretches
B. (10 minute clock)
0:00-2:00:
20 second max Goblet squats
24 bent over rows
2:00-4:00:
20 second max Goblet squats
21 bent over rows
4:00-6:00:
20 second max Goblet squats
18 bent over rows
6:00-800:
20 second max Goblet squats
15 bent over rows
8:00-10:00:
20 second max Goblet squats
12 bent over rows
C. (Every minute for 10 minutes)
10 sprawls
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-
A. Dynamic Stretches B. (5 rounds for time) 10 goblet step up 5 dbell thrusters (dbell each hand) 10 burpee over & back Rest 45 seconds C. (5 rounds for time) 5 pike push ups 5 shuttle runs (50’) 10 b