A. Dynamic Stretches
B. (For quality)
15 hollow ups
15 Superman with pause
30 hollow rocks
15 hollow ups
15 Superman with pause
30 hollow rocks
15 hollow ups
15 Superman with pause
C. (For time)
(2 rounds)
21 Dbell bent over rows
21 reverse sit ups
45 second run
(2 rounds)
15 Dbell bent over rows
15 reverse sit ups
45 second run
(2 rounds)
9 Dbell bent over rows
9 reverse sit ups
45 second run
D. (6 minute clock)
Even minutes: 45 second side plank (L)
Odd minutes: 45 second side plank (R)
E. Static stretches
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