A. (For warm up)
200 bicycle crunches
10 caterpillars
20 push ups
300m jog
-then-
25 hollow rocks
25 hollow ups
B. (For time)
15-12-9-6
Dbell hang power cleans (dbell each hand)
Burpee over & back
-then-
4 rounds:
10 devil rows
200m run
-then-
100 v-ups
C. Static stretches
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 30 single leg glute bridge (15/15) 40 single leg single arm bent over row 50’ walking lunge -then- 400m jog 30...
A. (For warm up) As many rounds as possible in 6:00: 5 caterpillars 10 dbell bent over fly (light weights) 20 seal jacks -then- 2:00...
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