A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute: single arm plank
1 minute: single arm plank
1 minute: single leg wall sit
1 minute: single leg wall sit
C.
20 Minute AMRAP (As Many Rounds As Possible)
2 minute run
(3 rounds)
5 box dips
V-ups
D.
"Tabata"
(4 min clock: 20 seconds on/ 10 seconds off)
Straight arm plank with box
E.
Static Stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14