A. Dynamic Stretches
B. (For Strength/ Technique)
Shoulder press
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
C. (20 minute clock)
Every 4 minutes:
2 minute cap:
200m run
15 box jumps 24/20”
2 minute cap:
200m run
For remainder: max ab mat sit ups
D. (3 rounds)
Max till failure: ring rows
Rest 90 seconds
(If repetitions under 15: complete 5 rounds)
E. Static stretches
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