A. Dynamic Stretches
B. (2 rounds)
15 dbell single arm overhead squat
30 second contralateral plank each side
45 second max: glute bridges
C. (20:00 clock)
Minute 1: 5/5 dbell hang snatches
Minute 2 & 3: 2 rounds "Home Cindy”
Minute 4: rest
“Home Cindy” =
5 dbell bent over rows
10 push ups
15 air squats
(Pick load for strength)
D. (For Hypertrophy)
Dbell bicep curls
16-14-12-10-8 each side
E. Static stretches
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