A. Dynamic Stretches
B. (For time)
21-15-9
Dbell overhead sit ups
Dbell Russian twists
(1 Dbell on both movements)
C. (6 rounds for time)
8 Dbell shoulder press (dbell each hand)
1 minute run
D. (For time)
50 Dbell sumo deadlifts high pulls (dbell each hand)
(75 if no access to medium/ heavy weights)
E. Static stretches
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...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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