A. Dynamic Stretches
B. (3 rounds for quality)
30/30 second single arm plank
15 hollow ups with pause
C. (For strength/ Technique)
8 x (1 hang squat clean + 1 front squat + 3 shoulder to overhead)
(Triple repetitions if no access to heavy weights)
D. (10 minute cap)
75 light dbell thrusters
300 double Unders or seal jacks
(5 minute cap)
25 light dbell thrusters
200 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
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