A. Dynamic Stretches
B. (3 rounds for quality)
15/15 single leg glute bridge
30 Spider-Man lunges
15 air squats
C. (21 minute clock)
Every 3 minutes:
8 Dbell hang squat cleans
D. (As many rounds as possible in 7 minutes)
11 light dbell thrusters
Rest 20 seconds
E. Static stretches
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...
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...
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