A. Dynamic Stretches
B. (For quality)
50 Spider-Man lunges
50 air squats
200 seal jacks
200 curtsy lunges
3 minute run
C. (3 rounds for time)
15 dbell thrusters (dbell each hand)
50 hop overs
D. (2 rounds for time)
21 pike push ups
21 burpee over & back
E. 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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