A.
Dynamic Stretches
B.
20 Minute AMRAP (As Many Rounds As Possible)
5 Pull Ups
10 Push Ups
15 Air Squats
(Rest 1 minute after each round)
C.
5 Rounds for Time
14 D-bell Swings
Rest 30 seconds
D.
Static Stretches
A. (For warm up) Every minute for 9:00: 0:00-3:00: 10 jump squats 10 v-ups 3:00-6:00: 10 heel elevated squats 20 Russian twists...
A. (For warm up) 4 rounds: 10 caterpillars 1:00 plank 50’ walking lunge B. (For Strength) Dbell bent over rows (dbell each hand) 8-6-4-2...
A. (For warm up) 1:00 max: flutter kicks 150 seal jacks 2:00 max: air squats 150 ice skaters 1:00 max: bicycle crunches B. (6 rounds)...
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