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. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: Dbell cleans (dbell each hand) 30 seconds off: rest C. (5 rounds) 3:00...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds: 6 sumo deadlift high pulls (Pick load for strength; build by feel) C. (5 rounds...
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