A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single arm single leg deadlift
(Increase load each round)
C. (For time)
150 renegade rows
Minute 1: 15 Dbell swings (1 Dbell)
Minute 2: 15 Box Dips
Minute 3: 15 V-ups
(Continue to rotate in segments of 3 minutes with designated movements until completion of renegade rows)
D. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Contralateral Plank (on)
High plank (off)
E. Static stretches
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