A. Dynamic Stretches
B. (3 rounds)
60 second front rack hold 115/85lb (from rack)
30 second calf stretch each side
15 assisted air squats
C. (24:00 clock)
Every 4:00:
Minute 1: 1 front squat 315/225lb (from rack)
Minutes 2 & 3: 50 double unders, 15 strict ring dips
Minute 4: rest
D. Static stretches
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