A. Dynamic Stretches
B. (For warm up)
21-15-9
PVC Overhead squat
200m run
C. (For time)
15-12-9-6
Power snatches
45-36-27-18
Double unders
(Round 1: 115/85lb; round 2: 135/95lb; round 3: 155/105lb; round 4: 175/115lb)
D. (For Hypertrophy)
16-14-12-10-8 each side
Dbell single arm bent over row
E. Static stretches
A. Dynamic Stretches B. (For time) “Partner” Partner 1: 45 Pull ups 45 Burpees over dbell 45 cal bike Partner 2: 21-15-9 Pull ups Burpee...
A. Dynamic Stretches B. (For warm up) 20-16-12 Single arm dbell front squat 100-80-60 PVC hop overs C. (12:00 clock) 0:00-2:00: Max...
A. Dynamic Stretches B. (3 rounds) 100 flutter kick with med ball 20/14lb 50 handstand shoulder taps 25 back rack calf raise 135/95lb C....
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