A. Dynamic Stretches
B. (3 rounds)
20 Spiderman lunges
100 seal jacks
20 hollow ups
30 second max: dbell bicep curls
C. (As many rounds as possible in 20 minutes)
8 shuttle runs (50’)
10 dbell deadlifts (dbell each hand)
50 hop overs
D. Static stretches
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...
A. Dynamic Stretches B. (24:00 clock) For time: 30 dbell power cleans 30 pike push ups 25 dbell power cleans 25 dbell shoulder press ...
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