A. Dynamic Stretches
B. (For warm up)
400m run
40 walking lunges
300m run
20 front rack split squat each side
200m run
40 hollow rocks
C. (For time)
9-15-21
Dbell Front squats
18-30-42
Box jumps or step jumps
D. (4:00 collective)
L sit or hollow up hold
(Pick between the 2 holds until 4:00 is collected total)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 45 second max: elevated plank taps 30 single leg glute bridge 150 flutter kicks C. (As many rounds as...
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