A.
Dynamic Stretches
B.
3 Rounds for Quality
25 GHD sit ups on floor with hands behind head
45 second GHD sit up on floor hold
C.
For Strength/Technique
D-bell Shoulder Press (d-bell in each hand)
10-10-10
*800m (1/2 mile) run after each set
D.
For Time
100 elevated plank step ups or pike step ups
E.
Static Stretches
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