A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single arm bent over row
C. (For Strength/ Technique)
8 x (2 Dbell Power cleans + 2 Dbell push press)
D. (For time)
4 minute run
40 Dbell single arm devil Press
2 minute run
20 Dbell single arm devil Press
E. Static stretches
A. (For warm up) 200 bicycle crunches 10 caterpillars 20 push ups 300m jog -then- 25 hollow rocks 25 hollow ups B. (For time) 15-12-9-6...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 30 single leg glute bridge (15/15) 40 single leg single arm bent over row 50’ walking lunge -then- 400m jog 30...
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