A. Dynamic Stretches
B. (5 sets)
10 second hollow up hold + 10 hollow rocks
20 contralateral plank reaches
30 second max: bicep curls
C. (24:00 clock)
Minute 1: 100 mountain climbers
Minute 2: 12 box dips (with 2-3 second negative)
Minute 3: 14 devil row
Minute 4: 16 dbell push press (light weights)
Minute 5: max plank
Minute 6: rest
D. (Not for time)
100 sit ups
E. Static stretches
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