A. Dynamic Stretches
B. (For warm up)
400m run
1:00 max: sumo deadlift
1:00 max: air squats
400m run
1:00 max: sumo deadlift high pull
1:00 max: air squats
400m run
1:00 max: dbell swings (1 dbell)
1:00 max: air squats
C. (For Strength/ Technique)
Dbell Squat
6-6-4-4-2-2
(Dbell each hand; pick load for strength; if no access to heavy weights double receptions)
D. Static stretches
A. Dynamic Stretches B. (For time) 3 rounds: 15 dbell hang power cleans (dbell each hand) 15 sprawls 3 rounds: 30 sit ups 12 sprawls 3...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 50 elevated plank taps Minute 2: 30 second max: jumps squats C. (5 rounds) 2:00: 200m...
A. Dynamic Stretches B. (For warm up) (3 rounds) 10 single arm dbell shoulder press each arm 20 second max light dbell bent over fly (3...
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