A. Dynamic Stretches
B. (For warm up)
30 light dbell thrusters (1 dbell)
60 second front squat hold
90 second weighted plank 45/35lb
180 bicycle crunches
3:00 side plank (1:30 each side)
C. (Every minute for 8:00)
3 heavy dbell over rows
(Pick load for strength; If no access to heavy weights double repetitions + 5 second negative each rep)
D. (For time)
21-15-9
Dbell Thrusters
Dbell bent over rows
(Dbell each hand on both movements)
E. Static stretches
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