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 seal jacks 20 box step ups 20 curtsy lunges 20 push ups 20 light dbell squat cleans 20 light dbell bent over fly...
A. (For warm up) 2 rounds: 15 single leg glute bridge each side 25 single leg deadlift each side 50’ walking lunge 2 rounds: 50 dbell...
A. (For warm up) 1:00 each: Box dip hold Max Push ups Single leg plank each side Pike push ups Hop overs Elevated plank hold B. (For...
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