A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
20 seconds on: side plank
10 seconds off: regular plank
C. (For Strength/ Technique)
8 x (1 Power clean + 1 hang squat clean + 2 front squats)
D. (For time)
50 pike push ups or dbell shoulder press
100 dbell swings
300 double unders or seal jacks
(*partition as needed)
(Double jump repetitions for single unders)
E. Static Stretches
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