A. Dynamic Stretches
B. (3 rounds)
1 minute: plank
45 second: elevated plank hold
30 second: hollow up hold
C. (9:00 clock)
Minute 1: dbell front squat
Minute 2: pike push ups
Minute 3: dbell bent over rows
(1st round: 21 reps, 2nd round: 15 reps, 3rd round: 9 reps)
D. (Every minute for 7:00)
7 dbell sumo deadlift high pull
E. Static stretches
A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
A. Dynamic Stretches B. (9 rounds for time) 3 dbell clean & push press 9 tuck ups 15 burpee box jumps or burpee step up C. Static stretches
A. Dynamic Stretches B. (For time) 10 caterpillars 50 devil rows (dbell each hand) 10 caterpillars 25 dbell deadlifts (dbell each hand)...
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