A. Dynamic Stretches
B. (3 rounds)
15 dbell bent over fly
30 hollow rocks
45 second dip hold
C. (For time)
(3 rounds)
10 dbell snatches (dbell each hand)
10 pike push ups
10 tuck ups
(3 rounds)
8 dbell snatches (dbell each hand)
8 pike push ups
8 tuck ups
(3 rounds)
6 dbell snatches (dbell each hand)
6 pike push ups
6 tuck ups
(3 rounds)
4 dbell snatches (dbell each hand)
4 pike push ups
4 tuck ups
D. (For Strength/ Technique)
Dbell bent over row
16-14-12-10-8 each side
(Pick load for strength)
E. Static stretches
Comments