A. Dynamic Stretches
B. (5 sets)
15 second dip hold
5 negative box dips (3-4 seconds)
Rest duration it takes to do each set
C. (For time)
12-10-8-6-4-2
Dbell Front squats (dbell each hand)
(50) hop overs each round
24-20-16-12-8-4
Push ups
D. (2 sets)
15/15 front rack split squat each side
Rest 90 seconds
E. Static stretches
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