Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – 10x reverse-hyper, 20x air squats, 10x pull ups.
Strength: Push press – warm up no fewer than 5 sets, then do 3-3-3.
Stamina: 3 rounds, not timed: 20x Slam Ball (40/25), 20x 4 count mountain climbers, 50M bear crawl.
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