A. Dynamic Stretches
B. (2 rounds)
30/30 second single leg wall sit
25 second reverse grip dead hang
20 Spider-Man lunges
15/15 ankle rockers
C. (27 minute clock)
(3 rounds)
(3 minute cap)
300m run
20 push ups
(3 rounds)
(3 minute cap)
300m run
15 deficit push ups 2/3.5”
(3 rounds)
(3 minute cap)
300m run
10 ring dips
C. Static stretches
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