Updated: May 18, 2023
A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single leg deadlift
12-10-8 each side
C. (For time)
24-21-18-15-12-9-6-3
Pike push-ups
Sprawls
D. (8 minute clock)
Even minutes: 40 second side plank (L))
Odd minutes: 40 second side plank (R)
E. Static stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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