A. Dynamic Stretches
B. (For time)
21 pike push ups
21 dbell bicep curls
21 sprawls
15 dbell shoulder press
15 dbell bicep curls
15 sprawls
9 dbell push press (heavy weights)
9 dbell bicep curls
9 sprawls
9 v-ups
9 devil row
15 v-ups
15 devil row
21 v-ups
21 devil row
C. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ walking lunge Minute 2: 5/5 box pistol Minute 3: 15 heel elevated goblet squat C....
A. Dynamic Stretches B. (10:00 clock) 2 rounds: 12 burpee over & back 24 dbell cleans (dbell each hand) For remainder: max pike push ups...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 hold each: Single leg plank Box dip hold Contralateral plank C. (For time) 21 dbell...
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