A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Single arm or regular elevated plank hold
C. (For Strength/ Technique)
Dbell Deadlift (dbell each hand)
3-3-3-3-3
(Triple repetitions in no access to heavy weights)
D. (For time)
3-6-9-12-15
Dbell Hang power clean (dbell each hand)
Pike push ups or Dbell push press
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