A. Dynamic Stretches
B. (9:00 clock)
Minute 1: 50’ duck walk
Minute 2: 5/5 ankle rock with bumper
Minute 3: 15 heel elevated air squat
C. (20:00 clock)
Establish 1RM: Back Squat
D. (3 sets)
25 inverted rows or 25 ring rows (elbows out)
E. Static stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking hamstring stretch 50’ walking bent over glute stretch 50’ running high knees 50’ running butt kicks 25 split...
A. (For warm up) 1:00 ring row hold 30 walking high knee grab 45 second max: inverted rows 30 walking butt kick grab 30 second max:...
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