A. Dynamic Stretches
B. (3 rounds)
12 dbell thrusters (dbell each hand)
12 heavy dbell bent over rows (dbell each hand)
(Increase weight for rows each round for strength; no heavy weights = double repetitions for rows)
C. (25:00 clock)
Every 5:00:
10 dbell front squats
200m run
D. (Every minute for 6:00)
30 seconds on: max elevated plank shoulder taps
30 second off: rest
E. Static stretches
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