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 sprawls
9 dbell push press (heavy weights)
9 dbell bicep curls
9 sprawls
9 v-ups
9 devil row
15 v-ups
15 devil row
21 v-ups
21 devil row
C. Static stretches
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’)...
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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