A. Static stretches
B. (Not for time)
50 devil rows
50 light dbell thrusters
50 dbell bent over rows
C. (For Strength/ Technique)
Dbell hang Squat clean
10-10-10-10
(Rest as much as needed between sets)
D. (5 rounds)
10 dbell push press
Rest 1 minute
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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