A. Dynamic Stretches
B. (2 rounds)
(4:00 clock)
0:00-2:00: max push ups
2:00-4:00: rest
(4:00 clock)
Even minutes on: max shuttle runs (50’)
Odd minutes off: rest
(4:00 clock)
0:00-2:00: 35 v-ups
2:00-4:00: 35 reverse sit ups
(4:00 clock)
Even minutes on: max mountain climbers
Odd minutes off: rest
(Rest 1:00 after each 4:00 clock)
C. Static stretches
A. Dynamic Stretches B. (For time) 21 pike push ups 21 dbell bicep curls 21 sprawls 15 dbell shoulder press 15 dbell bicep curls 15...
A. Dynamic Stretches B. (8:00 clock) 0:00-2:00: 20 single arm dbell bent over row each side 70/50lb 2:00-4:00: 10 shuttles (50’)...
A. Dynamic Stretches B. (35:00 clock) (For time) 15-12-9-6-3 Clean & push press 30-24-18-12-6 Sprawls (At the top of every minute: 30...
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