Joints
Gymnastics Bridge x 30 seconds
followed by. . .
Extensor Stretch x 30 seconds
and then . . .
Two sets of:
Banded Tricep Stretch x 45 seconds per side
Banded Pec Stretch x 45 seconds per side
and finish with . . .
Banded Push-Ups x 25 reps
METCON
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters