A. Dynamic Stretches
B. (3 sets)
5 tempo front squats (3 seconds down, 3 seconds at bottom, 1 second up)
Rest 1 minute
(Dbell each hand)
C. (For Strength/ Technique)
Dbell Front squat (dbell each hand)
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (8 minute clock)
Even Minutes: 5 shuttle runs (50’) + max v-ups for remaining
Odd Minutes: 25 sit ups
Score = total number of v-ups
E. Static stretches
Comments