A. Dynamic Stretches
B. (10:00 cap)
20 front squats 135/95lb
300m run
40 v-ups
50 handstand shoulder taps
For remainder: practice jump rope skill
(Double unders, triple unders, crossovers etc.)
C. (20:00 clock)
Every 2:00:
1 clean pull + 1 power clean
50 double unders
(Pick load for strength)
D. 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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