A. Dynamic Stretches
B. (For quality)
21-15-9
Light Dbell squat cleans
(45) second Weighted plank
C. (20 minute clock)
(4 rounds for time)
10 dbell hang squat cleans
20 burpees
For remainder of time:
Complete as many dbell thrusters as possible
D. (As many rounds as possible in 3 minutes)
5 sprawls
5 DBell Bent over rows
E. Static Stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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