A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 1 minute Elevated Plank Hold
Odd minutes: 45 second single leg wall sit
C. (15 rounds for time)
4 Dbell clean & press (heavy weight)
1 minute run
(Double repetitions if no access to heavy weights)
D. Static Stretches
A. (For warm up) 200 bicycle crunches 10 caterpillars 20 push ups 300m jog -then- 25 hollow rocks 25 hollow ups B. (For time) 15-12-9-6...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 30 single leg glute bridge (15/15) 40 single leg single arm bent over row 50’ walking lunge -then- 400m jog 30...
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