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. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
A. Dynamic Stretches B. (3 rounds) 15 dbell bicep curls 21 dbell push press (light dbells) (Dbell each hand on both movements) C. (For...
A. Dynamic Stretches B. For time: (4 rounds) 10 dbell hang cleans (dbell each hand) 5 caterpillars -then- 1,000m run 2 minute plank...
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