A. Dynamic Stretches
B. (For warm up)
21-15-9
Goblet squat
Light dbell bent over fly
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 10 minutes)
20 jumping lunges
20 box dips
20 box step up
E. Static Stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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