A. Dynamic Stretches
B. (3 rounds)
10 light dbell bent over fly
15 jump squats
C. (For time)
1-2-3-4-5-6-7-8-9-10-11-12
Dbell Power clean
12-11-10-9-8-7-6-5-4-3-2-1
Dbell bent over rows
D. (7 minute clock)
Max Movement of choice
(Step up, hop overs, or shuttle run)
E. Static stretches
A. (For warm up) 40 seal jacks 45 second single leg plank each side 30 jumping lunges 45 second low plank 20 hollow rocks 45 box dip hold...
A. (For warm up) (2 rounds) 5 caterpillars 10 light dbell bent over fly 150’ walking lunge (2 rounds) 10 dbell hang power snatch each...
A. Dynamic Stretches B. (For time) 22 dbell hang squat cleans 20 sprawls 18 dbell hang squat cleans 200m run 14 dbell hang squat cleans...
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