A.
Dynamic Stretches
B.
For Time
50 k-bell swings
75 tuck ups
150 d-bell Russian twists
300 double unders
C.
For Strength/Technique
Deadlift
4-4-4-4-4 @ 75%
+
Shoulder Press
4-4-4-4-4 @ 75%
(Alternate movements each set)
D.
Static Stretches
A. (For warm up) 100’ running high knees 100’ running butt kicks 10 caterpillars 20 push ups 300m jog -then- 25 hanging kips 25 hanging...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 50’ butt kick grab 50’ single leg reach down 50’ walking lunge -then- 50 pike taps 400m jog 30 second dip hold...
Comments