A. Dynamic Stretches
B. (5 rounds)
20 reps of each:
Air squats
Step ups
Walking lunges
C. (As many rounds as possible in 20 minutes)
400m run
Max dbell bent over rows
(Max set is row until failure then repeat round)
D. (Every minute for 5 minutes)
30 seconds on: push ups
30 seconds off: rest
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + 5 thrusters C. (For Strength/ Technique) Dbell Shoulder Press 5-5-5 3-3-3...
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...
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