A. Dynamic Stretches
B. (Every minute for 7:00)
4 strict deficit handstand push ups
(Pick deficit for strength)
C. (2 rounds of a 6:00 clock)
3:00 to complete:
(2 rounds)
3 wall walks
6 cal row
12 toes to bar
3:00 to complete:
(2 rounds)
6 cal ski
9 cal bike
12 deficit push ups 3.5/2.75”
(Rest 2:00 after each 6:00 clock)
D. (For Hypertrophy)
16-14-12-10-8-6 each side
Dbell Alternating bicep curls
E. Static stretches
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