A. Dynamic Stretches
B. (For Strength/ Hypertrophy)
16-14-12-10-8 each side
Dbell single arm bent over row
C. “Teams of 3”
(20:00 Clock)
0:00-5:00:
60 cal row
For remainder: burpee over bar
5:00-10:00:
50 cal row
For remainder: burpee over bar
10:00-15:00:
40 cal row
For remainder: burpee over bar
15:00-20:00:
30 cal row
For remainder: burpee over bar
(Switch as much as needed)
D. (4:00 collective)
Ring dip hold
E. Static stretches
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