A. Dynamic Stretches
B. (2 rounds)
10 jump squats
25 air squats
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9 minutes)
12 renegade rows
15 light Dbell Overhead sit ups
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + 5 thrusters C. (For Strength/ Technique) Dbell Shoulder Press 5-5-5 3-3-3...
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...
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