A. Dynamic Stretches
B. (3 rounds for quality/ strength)
15/15 Dbell single arm bent over row
45/45 second suit case hold or side plank
C. (For time)
14 reverse sit ups
20 single arm devil press
14 reverse sit ups
18 single arm devil press
14 reverse sit ups
16 single arm devil press
14 reverse sit ups
14 single arm devil press
14 reverse sit ups
D. (5 minute max)
Dbell Russian twists
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
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...
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