A.
Dynamic Stretches
B.
3 Rounds for Quality
15/15 single arm d-bell up right row
15/15 single arm d-bell shoulder press
C.
For Time
21-15-9
Hang power cleans
Front squat
(95/135; 105/155; 125/185 RX)
D.
For Time
40-30-20-10
D-bell Russian Twists
Hollow ups
E.
Static Stretches
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
A. Dynamic Stretches B. “Partner” (34:00 clock) Each person completes for time: 30 power cleans 135/95lb 30 handstand push ups 25...
Comments