A. Dynamic Stretches
B. (2 rounds)
30 Spider-Man lunges
10 shoulder press
10 Elbows out push press
30 walking lunges
C. (For Strength/ Technique)
Dbell shoulder press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
(After each set: complete 10 high box jumps or 20 jumping lunges)
D. (For time)
100 goblet box step ups
(At the top of each minute: 15 box dips)
E. Static stretches
Commentaires