A. Dynamic Stretches
B. “Partner”
(8:00 collective)
Low plank
10 shuttle runs (50’)
(Switch every round until completion)
C. (24:00 clock)
Minute 1: 12 deadlifts
Minute 2: 18 cal row
Minute 3: 24 push ups
Minute 4: Rest
(Decrease -2 deadlifts each round; increase weight each round for strength)
D. Static stretches
A. (For warm up) 1:00 PVC front rack box stretch 15 ankle rockers on box each side 20 med ball Russian twists 25 air squats to med ball...
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50’ high kicks 50’ bent over glute stretch 1:00 max: dbell curl 35/25lb 15 dbell...
A. (For warm up) 400m jog 25 air squats 40 split squats 25 jump squats 40 single unders 25 calf raises 400m jog B. (8:00 clock) Jump rope...
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