A. Dynamic Stretches
B. (3 rounds)
30 second standing overhead thoracic stretch
15 seated bumper overhead passes on med ball
C. (5 rounds for time)
15 overhead squats 65/95lb
200m run
25 ab mat sit ups
D. (5 sets)
15/15 dbell alternating bicep curls
(Build by feel; pick load for strength)
E. Static stretches
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