A.
Dynamic Stretches
B.
3 Rounds for Quality
15/15 single arm d-bell up right row
15/15 single arm d-bell shoulder press
C.
For Time
21-15-9
D-bell hang power cleans
D-bell front squat
(Light; medium; heavy)
D.
For Time
40-30-20-10
D-bell Russian Twists
Hollow ups
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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