A. Dynamic Stretches
B. (For warm up)
12-10-8
Dbell thruster (dbell each hand)
24-20-16
Push ups
C. (For Strength/ Technique)
Dbell Squat
10-10-6-6-2-2
(Build by feel; first set starts 65%+)
D. (As many rounds as possible in 9:00)
24 sit ups
96 flutter kicks
E. Static stretches
A. Dynamic Stretches B. (4 rounds) 10 front rack split squats each side 20 second single leg plank each side 30 second dip hold each leg...
A. Dynamic Stretches B. (35:00 clock) For time: 30-20 Dbell push press V-ups Step ups 20-10 Dbell Deadlift V-ups Step ups 10-20 Pike push...
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