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. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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