Updated: Sep 8, 2022
A. Dynamic Stretches
B. (For time)
(2 rounds)
12 Dbell deadlifts
24 Dbell bent over rows
(Dbell each hand both movements)
(3 rounds)
7 Dbell deadlifts
14 Dbell bent over rows
(Dbell each hand both movements)
-then immediately-
(10 rounds)
1 minute run
Rest 1 minute
C. 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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