A. Dynamic Stretches
B. (For quality)
21-15-9
Air squats
Seated floor shoulder press (dbell each hand)
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (For Strength/ Technique)
Single arm Dbell bent over row
14-12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
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...
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