Updated: Aug 8
A. Dynamic Stretches
B. (2 rounds)
1 minute max jump squats
25 box pistols each side
1 minute max single leg glute bridge each side
C. (25:00 clock)
Minute 1: 12 sprawls
Minute 2: 6 bent over rows + 6 bicep curls
Minute 3 & 4: 300m run
Minute 5: Rest
D. (For quality)
75 dbell overhead sit ups
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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...
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