A. Dynamic Stretches
B. (3 rounds)
15 light dbell bent over fly (dbell each hand)
15 devil rows (dbell each hand)
15 dbell hang snatch each side
C. (21:00 clock)
Minute 1: 6 dbell snatches (Dbell each hand)
Minute 2: 40 second max: jump squats
Minute 3: rest
(Pick load for strength)
D. (5 sets)
10 Dbell front rack reverse lunges
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
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