A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
14 Hollow Rocks
14 Jumping Spider-Man Lunges
C.
For Time
21-15-9
D-bell Deficit Deadlifts (d-bell in each hand)
Strict lying knees to elbow
D.
3 Minute Max
Single arm d-bell bent over row
(90 seconds/ 90 seconds)
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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