A.
Dynamic Stretches
B.
3 Rounds
14 single leg push ups
60 second (30/30) 1 arm low plank
2 Rounds
12 single leg push ups
60 second (30/30) 1 arm low plank
C.
16 Minute AMRAP (As Many Rounds As Possible)
3 thrusters (65/95 RX)
3 ring dips
Rest 30 seconds
5 thrusters
5 ring dips
Rest 30 seconds
7 thrusters
7 ring dips
Rest 30 seconds
(Continue to increase by 2 on both movements until 16 minutes)
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
3 Rounds
14 single leg push ups
60 second (30/30) 1 arm low plank
2 Rounds
12 single leg push ups
60 second (30/30) 1 arm low plank
C.
16 Minute AMRAP (As Many Rounds As Possible)
3 d-bell thrusters (d-bell in each hand)
3 box dips
Rest 30 seconds
5 d-bell thrusters
5 box dips
Rest 30 seconds
7 d-bell thrusters
7 box dips
Rest 30 seconds
(Continue to increase by 2 on both movements until 16 minutes)
D.
Static Stretches
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