A. Dynamic Stretches
B. (For time)
21-15-9
Pike push ups or Dbell push press
150-100-50
Double Unders or seal jacks
C. (For time)
9-15-21
Pike push ups or Dbell push press
2 minute run
D. (For time)
100 v-ups
E. Static stretches
A. (For warm up) 25 dbell snatches (dbell each hand) 25 jump squats 25 overhead sit up 25 dbell bent over row each arm 1:00 side plank...
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. (For time) 50 dbell power cleans 50 v-ups 50 box jump or jump...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
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