A. Dynamic Stretches
B. (For quality)
50 hollow rocks
50 front rack split squats
50 push ups
C. (For time)
(3 rounds)
12 dbell push press
12 reverse sit ups
(3 rounds)
9 dbell shoulder press
12 reverse sit ups
(3 rounds)
7 pike push ups
12 reverse sit ups
D. Static stretches
A. Dynamic Stretches B. (For time) 5-10-15-20-25 Unbroken light dbell thrusters Rest 20 seconds C. (For Strength/ Technique) Dbell Front...
A. Dynamic Stretches B. (For time) 5 rounds each: 5 dbell snatches (dbell each hand) 30 jumping lunges 5 rounds each: 5 dbell snatches...
A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
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