A. Dynamic Stretches
B. (For quality)
21-15-9
Dbell bent over rows
(Increase load each set)
C. (For Strength/ Technique)
Dbell Deadlift
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (For time)
100 double Unders or seal jacks
75 box dips
Rest 3 minutes
100 double Unders or seal jacks
75 reverse sit ups
Rest 3 minutes
100 double Unders or seal jacks
75 box dips
(Double jump rope repetitions for single Unders)
E. Static stretches
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