A. Dynamic Stretches
B. (5 rounds for quality)
10 Dbell bent over rows (dbell each hand)
(Increase load each round)
C. (For Strength/ Technique)
Dbell Deadlift (dbell each hand)
2-2-2-2-2
(Double reps if weight is light or medium)
D. (For time)
5-10-15-20
Sumo deadlift high pull 105/155
10-20-30-40
Hand release push ups
E. Static stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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