A. Dynamic Stretches
B. (12:00 clock)
0:00-4:00:
25 air squats
100 elevated plank shoulder taps
4:00-8:00:
25 air squats
25 caterpillars
8:00-12:00:
25 air squats
For remainder: max elevated plank hold
C. (9:00 clock)
0:00-3:00:
9 dbell front squats (dbell each hand)
15 sprawls
3:00-6:00:
15 dbell front squats (dbell each hand)
15 sprawls
6:00-9:00:
21 dbell front squats (dbell each hand)
15 sprawls
D. (Every minute for 6:00)
30 seconds on: max dbell alternating bicep curls
30 seconds off: rest
E. Static stretches
Comments