A. Dynamic Stretches
B. (For warm-up)
100m run
10 caterpillars
200m run
50 handstand shoulder taps
300m run
20 single leg bumper plate jump each leg
400m run
C. (20:00 clock)
Minute 1: 3 push press 225/155lb (from rack)
Minute 2: 6 burpee over line
Minute 3: 18 box jump overs 24/20”
Minute 4: rest
(Increase +2 burpees each round)
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
Comments