A.
Dynamic Stretches
B.
"Rubbish"
22 Minute Clock
Every 2 minutes:
47 sec max: air squats
47 sec max: jump rope or Seal Jacks
-Then-
For Time
47 Box Dips
47 Hand release push ups
47 V-ups
(Switch each minute until all completed)
C.
Static Stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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