A.
Dynamic Stretches
B.
4 Minute EMOM (Every Minute on the Minute)
15 second single arm plank (L)
15 second single arm plank (R)
15 second single leg plank (L)
15 second single leg plank (R)
C.
For Strength/Technique
Shoulder press
1-1-1-1-1 @ 95%
D.
For Strength/Technique
Push press
1-1-1-1-1 @ 95%
E.
"Annie"
For Time
50-40-30-20-10
Double unders
Sit ups
F.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
4 Minute EMOM (Every Minute on the Minute)
15 second single arm plank (L)
15 second single arm plank (R)
15 second single leg plank (L)
15 second single leg plank (R)
C.
For Strength/Technique
D-bell shoulder press (d-bell in each hand)
2-2-2-2-2
D.
For Strength/Technique
D-bell push press
2-2-2-2-2
E.
For Time
50-40-30-20-10
Seal jacks
Sit ups
F.
Static Stretches