A. Dynamic Stretches
B. (5 rounds)
5 dbell shoulder press
10 dbell overhead sit ups (1 dbell)
200m run
(Pick load for strength)
C. (15:00 clock)
0:00-5:00:
(3 rounds)
12 dbell bent over rows (dbell each hand)
50 hop overs
5:00-10:00:
(3 rounds)
10 dbell bent over rows (dbell each hand)
50 hop overs
10:00-15:00:
(3 rounds)
8 dbell bent over rows (dbell each hand)
50 hop overs
D. (5 sets)
8 dbell single leg deadlifts each side
(Pick load for strength)
E. Static stretches
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