A. Dynamic Stretches
B. (Every minute for 15:00)
0:00-3:00: 20 elevated plank shoulder taps
3:00-6:00: 20 box dips
6:00-9:00: 20 elevated plank shoulder taps
9:00-12:00: 20 push ups
12:00-15:00: 20 elevated plank shoulder taps
C. (For time)
25 pike push ups
50 devil rows
100 v-ups
200 hop overs
D. Static stretches
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...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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