A.
Dynamic Stretches
B.
3 Rounds for Quality
15 heel elevated goblet squats
C.
For Strength/Technique
D-bell Front Squat
10-10-10
6-6-6
D.
For Time
21-15-9 each side
D-bell power cleans
45 second d-bell overhead hold
E.
Static Stretches
A. (For warm up) 200 seal jacks 20 box step ups 20 curtsy lunges 20 push ups 20 light dbell squat cleans 20 light dbell bent over fly...
A. (For warm up) 2 rounds: 15 single leg glute bridge each side 25 single leg deadlift each side 50’ walking lunge 2 rounds: 50 dbell...
A. (For warm up) 1:00 each: Box dip hold Max Push ups Single leg plank each side Pike push ups Hop overs Elevated plank hold B. (For...
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