A. Dynamic Stretches
B. (For quality)
15-12-9-6
Light dbell squat clean
Light dbell overhead sit ups
Dbell Russian twists
C. (For time)
50 hollow rocks
D. (9 rounds for time)
3 dbell hang squat cleans (dbell each hand)
6 burpee over & back
9 v-ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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