A.
Dynamic Stretches
B.
9 Minute Clock
Minute 1: single leg plank
Minute 2: single leg plank
Minute 3: Small step jump steps
C.
Every 2 Minutes for 10 Minutes
45 second run
Max sit ups
D.
2 Rounds for Quality
25 curtsy split squats (L)
25 curtsy split squats (R)
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up