A. Dynamic Stretches
B. (3 rounds for max effort)
1 minute weighted plank
1 minute max elevated plank step ups (until failure)
1 minute rest
C. (For time)
100 Single arm Dbell hang snatches
(50 at light weight, 30 at medium weight, 20 at heavy weight)
D. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Tuck ups
E. Static stretches
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