A. Dynamic Stretches
B. (2 rounds)
30/30 second single leg plank
25 second elevated plank hold
20 Spider-Man lunges
15/15 front rack split squats
C. (27 minute clock)
(3 rounds)
(3 minute cap)
90 second run
20 push ups
(3 rounds)
(3 minute cap)
90 second run
10/10 dbell push ups
(3 rounds)
(3 minute cap)
90 second run
20 box dips
C. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
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