A.
Dynamic Stretches
B.
For Time
50 Walking Lunges
50 Jumping Lunges
50 Reverse Lunges
50 Jumping Lunges
50 Walking Lunges
25 Deficit Push ups (L)
25 Deficit Push Ups (R)
25 Plyo Push Ups
25 Thumbs touching push ups
25 Hand Release Push Ups
50 Sit ups
50 Hollow Ups
50 V-ups
50 Holla Ups
50 GHD Sit ups (floor)
C.
For Time
50 burpees
D.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o