A. Dynamic Stretches
B. (12 minute cap)
8 sets: 12 renegade rows
(Pick load for strength)
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C. (For time)
4 minute max: devil row
50 thrusters (light weights/ dbell each hand)
30 DBell Bent over rows
D. (For time)
100 goblet box step up
E. Static stretches
A. Dynamic Stretches B. (For time) 5-10-15-20-25 Unbroken light dbell thrusters Rest 20 seconds C. (For Strength/ Technique) Dbell Front...
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A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
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