A. Dynamic Stretches
B. (2 rounds)
50 Spider-Man lunges
25 Heel elevated Goblet Squats
C. (For Strength/ Technique)
Dbell Squats
12-10-8
D. (For time)
21-15-9
Dbell Push Press (dbell each hand)
(Light weight; medium weight; heavy weight)
Burpees
E. Static Stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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