A. Dynamic Stretches
B. (For quality/ strength)
12-10-8 each side
Dbell single leg deadlift
C. (21 minute clock)
Minute 1: 2 Pike push up
Minute 2: 60 double unders or Seal jacks
Minute 3: 12 Sprawls
(Increase +2 on SHSPU each round)
(Double jump rope repetitions for single unders)
D. (For quality/ strength)
12-10-8 each side
Dbell single arm bicep curl
E. Static Stretches
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