A. Dynamic Stretches
B. (For warm-up)
100m run
10 caterpillars
200m run
50 elevated plank shoulder taps
300m run
20 single leg glute bridge each side
400m run
C. (20:00 clock)
Minute 1: 9 dbell push press (for strength)
Minute 2: 6 burpee over & back
Minute 3: 18 box jump or 24 step ups
Minute 4: rest
(Increase +2 burpees each round)
D. Static stretches
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