A. Dynamic Stretches
B. (3 rounds)
100’ walking lunge
50 sit ups
C. “Home Diane”
(For time)
21-15-9
Dbell Deadlift
Pike push-ups or Dbell push press
D. (For quality/ strength)
Dbell single arm bent over row
12-10-8 each side
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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