A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute: single arm plank
1 minute: single arm plank
1 minute: single leg wall sit
1 minute: single leg wall sit
C.
20 Minute AMRAP (As Many Rounds As Possible)
2 minute run
(3 rounds)
5 box dips
V-ups
D.
"Tabata"
(4 min clock: 20 seconds on/ 10 seconds off)
Straight arm plank with box
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s