A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 20 hollow rocks
Odd minutes: Max shuttle runs
(Shuttle runs are marked by 25’)
(If no access to space; run in place for 1 minute)
C. (For strength/ technique)
Dbell Push Press
12-10-8
D. (For time)
30 Devil Lunges
(Must complete Dbell stationary lunge on each side for full completion of repetition)
(If no access to heavy weights; complete 50 devil lunges)
E. Static Stretches
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