A.
Dynamic Stretches
B.
"Rubbish"
22 Minute Clock
Every 2 minutes:
47 sec max: air squats
47 sec max: jump rope or Seal Jacks
-Then-
For Time
47 Box Dips
47 Hand release push ups
47 V-ups
(Switch each minute until all completed)
C.
Static Stretches
A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy Dbell) Weighted plank (Collective all 3 minutes of hold before movi
A. Dynamic Stretches B. (5 rounds for quality) 10 Dbell bent over rows (dbell each hand) (Increase load each round) C. (For Strength/ Technique) Dbell Deadlift (dbell each hand) 2-2-2-2-2 (Double reps
A. Dynamic Stretches B. (15 minute clock) Every 3 minutes: 15 box jumps or step ups 8 light dbell thrusters (1 dbell) C. (12 minute clock) Every 3 minutes: 90 second run 8 light dbell thrusters (1 dbe
