A.
Dynamic Stretches
B.
9 Minute Clock
Minute 1: single leg plank
Minute 2: single leg plank
Minute 3: Small step jump steps
C.
Every 2 Minutes for 10 Minutes
45 second run
Max sit ups
D.
2 Rounds for Quality
25 curtsy split squats (L)
25 curtsy split squats (R)
E.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi