Dina is off to take over Greece!
Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out quads
:45-:60 sec Banded dorsiflexor ankle stretch
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Activation
2 Rounds
10 hollow rocks
10 lateral plank hip fraises **each
10 lying bicycle crunches
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Warm-up
3 Rounds
:30 sec bike
100m run
5 burpees stepping down & up
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8 WBs
5 knee tucks
8 alt DB DLs
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8 WBs
5 knee to chest
8 alt DB Power cleans
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4 WBs
5 T2B
6 alt DB snatches
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Mobility
45-:60 sec Banded front rack stretch
:45-:60 sec Banded hip Flex/ext.
:30-:45 sec Lunge w/elbow to floor
:45 sec Kneeling dorsiflexion stretch
:20-:30 sec Single arm lat/FR stretch on wall
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Strength
A. Bottom front squats: build to a 4RM
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B. DB suitcase split squats: 3 sets x7-10 reps **each side
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Conditioning
24-20-16-12-8-4 **Women @21-16-12-9-6-3
Cal bike
Alt. DB snatches @50/35
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55+: @35/20
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BE Complete
Body weight lateral step ups: 3-4 sets x8-10 reps **each side
**Controlled decent each rep, as if you where doing tempo squats
30 weighted Russian twist + 15 lying knee tucks x4 sets **https://www.youtube.com/watch?v=gGdxJ4foSFk