A.
Dynamic Stretches
B.
3 Rounds for Quality
25 GHD sit ups on floor with hands behind head
45 second GHD sit up on floor hold
C.
For Strength/Technique
D-bell Shoulder Press (d-bell in each hand)
10-10-10
*800m (1/2 mile) run after each set
D.
For Time
100 elevated plank step ups or pike step ups
E.
Static Stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
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...
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