A. Dynamic Stretches
B. (For time)
50 air squats
50 elevated plank step ups
50 air squats
C. (For Strength/ Technique)
Dbell Front Squat
8-8-8-8-8
(Dbell each hand)
D. (As many rounds as possible in 9 minutes)
7 sumo deadlift high pulls (dbell each hand)
50 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
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