A. Dynamic Stretches
B. (2 rounds)
15 caterpillars
30 Spider-Man lunges
45 second hollow hold
C. (For Strength/ Technique)
Dbell Squat
10-10-10-10-10
D. (For time)
100-80-60-40-20
Double Unders or seal Jacks
Sit ups
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + back squat (From rack) C. (For Strength/ Technique) Dbell Shoulder Press...
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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