A.
Dynamic Stretches
B.
For Time
1 mile run
-then-
19 Minute Clock
7 minute max: d-bell bent over rows (d-bell in each hand)
AMRAP (As Many Rounds As Possible) for remainder
19 d-bell hang power cleans (d-bell in each hand)
48 sit ups
Cash out:
48 Devil Rows
C.
Static Stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...
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