A. Dynamic Stretches
B. (4:00 collective)
Low plank
(After each 1:00 completed = 10 shuttle runs (50’))
C. (24:00 clock)
Minute 1: 12 dbell deadlifts
Minute 2: 18 devil 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) 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 lunge 200 seal jacks 50’ running high knees 100 ice skaters with pause 25 split squats each side 50 elevated...
A. (For warm up) 1:00 dbell bent over row hold 30 step ups 45 second max: light dbell bent over fly 30 curtsy lunges 30 second max:...
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