A. Dynamic Stretches
B. (5 rounds)
3:00 clock:
12 dbell push press
12 dbell deadlifts
12 devil rows
(Dbell each hand)
C. (For quality)
2 rounds:
400m run
Rest 1 minute
2 rounds:
300m run
Rest 1 minute
2 rounds:
200m run
Rest 1 minute
D. Static stretches
A. (For warm up) 1:00 max or each: Bicycle crunches Hollow ups Mountain climbers Ice skaters Box pistols B. (27:00 clock) Part 1: (As...
A. (For warm up) 50’ walking lunge 40 seal jacks 300m jog 20 reverse lunges 1:00 single leg plank each side B. (For Strength) Front rack...
A. (For warm up) (2 rounds) 25 light dbell bent over fly 30 second hollow hold (2 rounds) 30 elevated plank taps 25 v-ups (1 round) 1:00...
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