A. Dynamic Stretches
B. (For quality)
21-15-9
Heel elevated goblet squats
30/30 second suit case hold
C. (For Strength/ Technique)
Dbell Squat
6-6-6-6-6
(Dbell each hand)
D. (For time)
100 box Dips
Even minutes: 15 second L-sit
Odd minutes: 30 second elevated plank Hold
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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