Updated: Apr 1, 2023
A. Dynamic Stretches
B. (For time)
1 minute run
5 dbell deadlifts
5 burpee over & back
1 minute run
10 dbell deadlifts
10 burpee over & back
1 minute run
15 dbell deadlifts
15 burpee over & back
1 minute run
20 dbell deadlifts
20 burpee over bar
1 minute run
25 dbell deadlifts
25 burpee over & back
1 minute run
-then immediately-
750 mountain climbers
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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