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. (3 rounds) 15 dbell bicep curls 21 dbell push press (light dbells) (Dbell each hand on both movements) C. (For...
A. Dynamic Stretches B. For time: (4 rounds) 10 dbell hang cleans (dbell each hand) 5 caterpillars -then- 1,000m run 2 minute plank...
A. Dynamic Stretches B. (For quality) 90 second max: box pistol each side 30 light dbell squat cleans (1 dbell) C. (For Strength/...
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