A. Dynamic Stretches
B. (For Hypertrophy/ Strength)
16-14-12-10-8 each side
Dbell single arm bent over row
C. (As many rounds as possible in 12:00)
100’ walking lunges
10 sprawls
Rest 30 seconds
D. (For quality)
1 mile run
(Vest optional)
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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