A. Dynamic Stretches
B. (3 rounds)
60 second plank
30 second max: single arm single leg bent over row each side
15 air squats
C. (24:00 clock)
Every 4:00:
Minute 1: 10 dbell front squats (dbell each hand)
Minutes 2 & 3: 50 hop overs, 25 box dips
Minute 4: rest
D. Static stretches
A. Dynamic Stretches B. (For time) 5 rounds each: 5 dbell snatches (dbell each hand) 30 jumping lunges 5 rounds each: 5 dbell snatches...
A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
A. Dynamic Stretches B. (3 rounds) 10 hollow up with pause 15 air squats 20 hollow rocks 25 v-ups C. (For max effort) 90 seconds on: 21...
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