A. Dynamic Stretches
B. (3 rounds)
20 spider man lunges
30 second max: heel elevated goblet squat
40 second max: dbell squat hold
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (5 rounds)
30 second max sprawls
Rest 1 minute
E. Static stretches
A. Dynamic Stretches B. 4 rounds: (5:00 cap) 250 mountain climbers For remainder: pike push ups (5:00 cap) 25 devil rows -then- For time:...
A. Dynamic Stretches B. (2 rounds) 30 second max: Dbell single arm bent over row each side 30 second max: Dbell single leg deadlift each...
A. Dynamic Stretches B. (For time) 25-20-15-10-5 Dbell push press (dbell each hand) 5-10-15-20-25 Box jumps or double repetitions in step...
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