A.
Dynamic Stretches
B.
For Time
21-15-9 each side
Single arm d-bell front squat
(Light, medium, heavy)
C.
For Time
10-9-8-7-6-5-4-3-2-1
D-bell hang power cleans (d-bell in each hand)
1-2-3-4-5-6-7-8-9-10
Burpee step up
D.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...
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