A. Dynamic Stretches
B. (For warm up)
20-16-10
Dbell Overhead squat
200m run
C. (For time)
15-12-9-6
Dbell snatches (dbell each hand)
90-72-54-36
Hop overs
D. (For Hypertrophy)
16-14-12-10-8 each side
Single arm shoulder press
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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