A. Dynamic Stretches
B. (3 rounds)
15 floor wipers with bumper 35/45lb
15 cat camels
15 diamond push ups
C. (For Strength/ Technique)
Deadlift
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (9 minute clock)
Every 3 minutes:
15 shuttle runs (50’)
Max for remainder: push ups
E. Static stretches
A. (For warm up) 50’ of each: Running high knees Running butt kicks Walking high kicks Walking high knee grab Walking butt kick grab...
A. (For warm up) 50’ walking lunge 40 jumping jacks 300m jog 20 reverse lunges 1:00 chest/ shoulder stretch each side B. (For Strength)...
A. (For warm up) (2 rounds) 25 alternating arm raises each side 25 backward arm circles 30 second calf stretch each side 30 second hollow...
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