A. Dynamic Stretches
B. (As many rounds as possible in 3 minutes)
10 air squats
10 v-ups
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 12 minutes)
3 dbell deadlifts
50’ walking lunge
5 dbell deadlifts
50’ walking lunge
7 dbell deadlifts
50’ walking lunge
(Increase +2 deadlifts each round until 9 minutes)
E. Static stretches
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