A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm Bent over row
C. (For Strength/ Technique)
Dbell Squat
2-2-2-2-2
(Dbell each hand; heavy)
(Double reps if weight is light or medium)
D. (For time)
50 devil presses
(30 repetitions at medium weight ; 20 repetitions at heavy weight)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
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