A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Dbell Single arm shoulder press
(Increase load each set)
C. (For strength/ Technique)
Front squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (For time)
60 Dbell cleans
(Dbell each hand)
E. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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