A. Dynamic Stretches
B. (2 rounds)
1 minute box dragon pose stretch each side
50 floor GHD sit ups
25 second floor GHD sit up hold
C. (For time)
4-5-6-7-8-9-8-7-6-5-4
High box jumps 24/30”
Sumo deadlift high pull 95/135lb
D. (For Strength/ Technique)
24-20-16-12
Renegade rows
E. Static stretches
A. (For warm up) 50’ of each: Running high knees Running butt kicks Walking high kicks Walking high knee grab Walking butt kick grab...
A. (For warm up) 50’ walking lunge 40 jumping jacks 300m jog 20 reverse lunges 1:00 chest/ shoulder stretch each side B. (For Strength)...
A. (For warm up) (2 rounds) 25 alternating arm raises each side 25 backward arm circles 30 second calf stretch each side 30 second hollow...
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