A. Dynamic Stretches
B. (5 rounds)
30 second box thoracic stretch
30 bumper Russian twists 35/45lb
C. (For time)
18-30-42
Dbell alternating snatches 40/60lb
300m run
D. (9 minute clock)
Every 3 minutes:
15 burpee over dbell
Max for remaining: floor GHD ab mat sit 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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