A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second d-bell front squat hold
15 d-bell push press (elbows out)
Rest 1 minute
C.
For Strength/Technique
D-bell Squat (d-bell in each hand)
10-10-10-10-10
D.
3 Minute Max
Devil rows
E.
2 Minute Max
D-bell bicep curls (d-bell in each hand)
F.
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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