A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell shoulder press
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
C. (16:00 clock)
Minute 1: 5 heavy dbell push press or 10 light dbell push press
Minute 2: 10 tall box jumps or 20 step ups
Minute 3: 15 burpees
Minute 4: rest
D. (For Strength)
Front rack split squats
16-14-12-10 each side
E. Static stretches
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