A. Dynamic Stretches
B. (For time)
(7 sets each)
7 dbell snatches (dbell each hand)
Rest 30 seconds
(5 sets each)
10 heavy dbell box step ups (1 dbell)
Rest 30 seconds
(If no access to heavy weights; double repetitions)
(3 sets each)
15 devil rows
Rest 30 seconds
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
A. Dynamic Stretches B. (3 rounds) 30 second single leg plank each leg 1:00 max seal jacks C. (30:00 clock) As many reps as possible in...
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