A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder Press
3-3-3-3-3
(Double repetitions if no access to heavy weights)
C. (15 minute clock)
Minute 1: 15 burpees
Minute 2: 30 air squats
Minute 3: 60 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
D. (5 minute max)
Dbell Russian twists
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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