A. Dynamic Stretches
B. (2 rounds)
25 light dbell front squats
50 Dbell Russian twists
C. (6 rounds for time)
8 Dbell front squats
8 Dbell power cleans
D. (For time)
5-4-3-2-1-2-3-4-5
Devil rows
50-40-30-20-10-20-30-40-50
Double Unders or seal jacks
(Double jump rope repetitions for single Unders)
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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