A. Dynamic Stretches
B. (10:00 cap)
21-15-9
Hang power cleans
Burpee over & back
C. (10:00 clock)
50 devil rows
For remainder: max reverse sit ups
-then-
100 jump squats
100 box dips
(Partition as needed)
D. Static stretches
A. Dynamic Stretches B. (24:00 clock) (8:00 cap) 25 sprawls 1:00 elevated plank hold 15 clean & push press (8:00 cap) 25 sprawls 100...
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
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