A. Dynamic Stretches
B. (2 rounds)
25 bent over fly (light weight)
15 seated floor press (light weight)
C. (30 minute clock)
0:00-5:00:
25 pike push ups
25 devil row (no push up)
5:00-10:00:
25 dbell bent over rows
25 box jumps or step ups
10:00-15:00:
25 pike push ups
25 devil row (no push up)
15:00-20:00:
25 dbell bent over rows
25 box jumps or step ups
20:00-25:00:
25 pike push ups
25 devil row (no push up)
25:00-30:00:
25 dbell bent over rows
25 box jumps or step ups
D. Static Stretches
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