A.
Dynamic Stretches
B.
3 Rounds for Quality
15/15 seated single arm d-bell shoulder press
C.
For Strength/Technique
D-bell Power Clean (d-bell in each hand)
10-10-10
D.
3 Rounds for Time
400m run
25 bent over rows
25 Thrusters (d-bell in each hand)
E.
Static Stretches
A. (For warm up) 1:00 max or each: Bicycle crunches Hollow ups Mountain climbers Ice skaters Box pistols B. (27:00 clock) Part 1: (As...
A. (For warm up) 50’ walking lunge 40 seal jacks 300m jog 20 reverse lunges 1:00 single leg plank each side B. (For Strength) Front rack...
A. (For warm up) (2 rounds) 25 light dbell bent over fly 30 second hollow hold (2 rounds) 30 elevated plank taps 25 v-ups (1 round) 1:00...
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