A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 jump squats
7 box jumps or step ups
9 tuck ups
C. (20 minute clock)
Every 4 minutes:
5 dbell hang squat cleans (dbell each hand)
10 high box jumps
(If no access to heavy weights or tall box/ step; double repetitions on both movements)
D. (5 sets)
45 second weighted low plank
Rest 1 minute
E. Static stretches
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