A. Dynamic Stretches
B. (For Strength/ Quality)
Dbell bent over rows
15-15-15
(Heavy weights/ dbell each hand)”
C. (As many rounds as possible in 21 minutes)
9 pike push ups or Dbell shoulder press
12 Dbell bent over rows (dbell each hand)
15 light dbell thrusters (1 dbell)
D. (For time)
100 v-ups
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell hang squat cleans (dbell each hand) 10 burpee over & back 15...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Light dbell thrusters (1 dbell) Dbell bicep curls (dbell each hand) C. (For...
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
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