A. Dynamic Stretches
B. (3 rounds for quality/ strength)
15/15 Dbell single arm bent over row
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1 @ 95%
D. (5 rounds for time)
5 deadlifts 255/365lb
10 burpees
E. Static stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking hamstring stretch 50’ walking bent over glute stretch 50’ running high knees 50’ running butt kicks 25 split...
A. (For warm up) 1:00 ring row hold 30 walking high knee grab 45 second max: inverted rows 30 walking butt kick grab 30 second max:...
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