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. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ walking lunge Minute 2: 5/5 box pistol Minute 3: 15 heel elevated goblet squat C....
A. Dynamic Stretches B. (10:00 clock) 2 rounds: 12 burpee over & back 24 dbell cleans (dbell each hand) For remainder: max pike push ups...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 hold each: Single leg plank Box dip hold Contralateral plank C. (For time) 21 dbell...
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