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 possible in 18:00)
2 dbell hang snatches (1 dbell)
2 dbell bent over rows (dbell each hand)
2 burpee over & back
4 dbell hang snatches
4 dbell bent over rows
4 burpee over & back
6 dbell hang snatches
6 dbell bent over rows
6 burpee over & back
(Continue to increase +2 on all movements until 18:00)
D. (4:00 collective)
Weighted plank
E. Static stretches
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