A. Dynamic Stretches
B. (3 rounds)
15 light dbell front squats
1 minute hollow hold
C. (For time)
(5 rounds)
7 dbell cleans (heavy weight; dbell each hand)
9 pike push-ups or Dbell shoulder press
(Double cleans repetitions if no access to heavy weights)
(3 rounds)
25 reverse sit ups
25 light dbell thrusters (1 dbell)
D. Static stretches
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...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
A. Dynamic Stretches B. (3 rounds) 30 second single leg plank each leg 1:00 max seal jacks C. (30:00 clock) As many reps as possible in...
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