A. Dynamic Stretches
B. (For warm up)
12-10-8
Dbell thruster (dbell each hand)
24-20-16
Push ups
C. (For Strength/ Technique)
Dbell Squat
10-10-6-6-2-2
(Build by feel; first set starts 65%+)
D. (As many rounds as possible in 9:00)
24 sit ups
96 flutter kicks
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...
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