A. Dynamic Stretches
B. (For time)
300 double Unders or seal jacks
150 air squats
(Double jump rope repetitions for single Unders)
C. (For time)
27 Dbell bent over rows
15 Dbell hang squat cleans 115/165lb
21 Dbell bent over rows
15 Dbell power cleans
15 Dbell bent over rows
15 Dbell hang power cleans
9 Dbell bent over rows
15 Dbell hang squat cleans
D. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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