A. Dynamic Stretches
B. (For time)
21-15-9
Light dbell squat cleans
V-ups
Sit ups
C. (For Strength/ Technique)
8 sets of (3 dbell deadlifts + 3 hang squat clean + 3 dbell front squat)
(If no access to heavy weights; double repetitions for each movement)
D. (Every minute for 5 minutes)
10 dbell thrusters
(If no access to heavy weights; 15 thrusters each minute)
E. Static stretches
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