A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell shoulder press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
C. (20 minute clock)
Every 4 minutes:
2 minute cap:
200m run
15 box jumps or 20 step ups
2 minute cap:
200m run
For remainder: max sit ups
D. (3 rounds)
Max till failure: Dbell bent over rows
Rest 90 seconds
(If repetitions under 15: complete 5 rounds)
E. Static stretches
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