A. Dynamic Stretches
B. (3 rounds)
50 ice skaters
15 floor wipers (Left+Right=1)
C. (For time)
24-20-16-12
Dbell hang snatches
16-12-8-4
Caterpillars
3 minute-2 minute-1 minute-30 second
Run
D. (For quality)
150 reverse sit ups
E. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...
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