A. Dynamic Stretches
B. (6 sets)
1 minute dip hold
C. (15 minute clock)
0:00-1:00: 24 box dips
1:00-2:00: 24 box dips
2:00-3:00: 24 box dips
3:00-4:00: 24 box dips
4:00-5:00: rest
5:00-6:00: 100 mountain climbers
6:00-7:00: 100 mountain climbers
7:00-8:00: 100 mountain climbers
8:00-9:00: 100 mountain climbers
9:00-10:00: rest
10:00-11:00: 12 burpee over & back
11:00-12:00: 12 burpee over & back
12:00-13:00: 12 burpee over & back
13:00-14:00: 12 burpee over & back
14:00-15:00 rest
D. (5 minute collective)
Elevated plank hold
E. Static stretches
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