A.
4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 60 seconds
A2. Single-Arm DB Press x 6-8 reps each arm
Rest 60 seconds
B. Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds
C.
Rest 45 seconds
C.
Partner workout:
6 sets for times (3 sets each) of:
Dumbbell Push Press x 10 reps
Box Jump -step down x 20 reps
Run 400 Meters or Row 400, Meters
6 sets for times (3 sets each) of:
Dumbbell Push Press x 10 reps
Box Jump -step down x 20 reps
Run 400 Meters or Row 400, Meters
Performance:
mobility, stretch, Z1 on AD or rower.
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