A. Dynamic Stretches
B. (5 minute clock)
30 seconds on: weighted plank
30 second off: rest
C. (20 minute clock)
0:00-4:00:
25 dbell snatches (Dbell each hand)
10 box dips
Max sit ups for remainder
4:00-8:00:
20 dbell snatches (Dbell each hand)
20 box dips
Max sit ups for remainder
8:00-12:00:
15 dbell snatches (Dbell each hand)
30 box dips
Max sit ups for remainder
12:00-16:00:
10 dbell snatches (Dbell each hand)
40 box dips
Max sit ups for remainder
16:00-20:00:
5 dbell snatches (Dbell each hand)
50 box dips
Max sit ups for remainder
D. (For Strength/ Technique)
Dbell single arm bent over row
12-10-8 each side
E. Static stretches
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