A. Dynamic Stretches
B. (For time)
75 Dbell overhead sit ups
C. (For time)
(3 rounds)
12 Dbell front rack reverse lunges
12 Dbell bent over row
12 reverse sit ups
(3 rounds)
8 Dbell front rack reverse lunges
8 Dbell bent over row
8 reverse sit ups
(3 rounds)
4 Dbell front rack reverse lunges
4 Dbell bent over row
4 reverse sit ups
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
A. Dynamic Stretches B. (3 rounds) 30 second single leg plank each leg 1:00 max seal jacks C. (30:00 clock) As many reps as possible in...
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