A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Single arm Arnold press
12-10-8 each side
C. (As many rounds as possible in 20 minutes)
5 shuttle runs (50’)
100m row
15 ab mat sit ups
D. (6 minute clock)
0:00-2:00: 30 deficit push ups 2.75/3.5”
2:00-4:00: 25 deficit push ups 2.75/3.5”
4:00-6:00: 20 deficit push ups 2.75/3.5”
E. Static stretches
A. (For warm up) 15 assisted air squats (close stance) 1:00 high plank 15 assisted air squats (hip width stance) 1:00 single arm plank (30/30) 15 assisted air squats (shoulder width stance) 1:00 ring
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif
A. (For warm up) 3 rounds: 25 alternating arm raises each side 20 second hollow hold 15 box push ups 10 standing thoracic extensions 5 box pistols each leg B. “Partner” (35:00 clock) Every 5:00: 21 ha
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