A. Dynamic Stretches
B. (5 rounds)
5 shoulder press (from rack)
10 bumper overhead sit ups 45/35lb
200m row
(Pick load for strength)
C. (15:00 clock)
0:00-5:00:
(3 rounds)
12 chest to bar pull ups
50 double unders
5:00-10:00:
(3 rounds)
10 chest to bar pull ups
50 double unders
10:00-15:00:
(3 rounds)
8 chest to bar pull ups
50 double unders
D. (5 sets)
8 single leg deadlifts each side
(Pick load for strength)
E. Static stretches
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