A. Dynamic Stretches
B. (3 rounds)
10 hollow up with pause
15 air squats
20 hollow rocks
25 v-ups
C. (For max effort)
90 seconds on:
21 dbell thrusters
For remainder: max dbell bent over rows
90 second off: rest
90 seconds on:
15 dbell thrusters
For remainder: max dbell bent over rows
90 second off: rest
90 seconds on:
9 dbell thrusters
For remainder: max dbell bent over rows
90 second off: rest
(Dbell each hand on both movements)
D. (Every minute for 7:00)
6 dbell front squats (dbell each hand)
6 box jumps or 12 step ups
E. Static stretches
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