A. Dynamic Stretches
B. (3 rounds for quality)
14/14 Dbell single arm Shoulder Press
C. Every minute until completion:
20 second max: Dbell swings
5 burpee over & back
(Complete every minute until 100 dbell swings)
D. (For time)
100 reverse sit ups
E. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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