A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm Bent over row
C. (For Strength/ Technique)
Dbell Squat
2-2-2-2-2
(Dbell each hand; heavy)
(Double reps if weight is light or medium)
D. (For time)
50 devil presses
(30 repetitions at medium weight ; 20 repetitions at heavy weight)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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