A. Dynamic Stretches
B. (8:00 clock)
0:00-2:00: 20 single arm dbell bent over row each side 70/50lb
2:00-4:00: 10 shuttles (50’) (inside)
4:00-6:00: 20 single arm dbell bent over row each side
6:00-8:00: 10 shuttles (50’) (inside)
C. (5 rounds for time)
16 dbell hang power snatches (1 dbell)
30 air squats
D. (Every minute for 10:00)
7 Dbell Sumo Deadlift high pulls
(Dbell each hand)
E. Static stretches
A. Dynamic Stretches B. (For time) 21 pike push ups 21 dbell bicep curls 21 sprawls 15 dbell shoulder press 15 dbell bicep curls 15...
A. Dynamic Stretches B. (2 rounds) (4:00 clock) 0:00-2:00: max push ups 2:00-4:00: rest (4:00 clock) Even minutes on: max shuttle runs...
A. Dynamic Stretches B. (35:00 clock) (For time) 15-12-9-6-3 Clean & push press 30-24-18-12-6 Sprawls (At the top of every minute: 30...
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