A. Dynamic Stretches
B. (For Strength/ Quality)
Dbell bent over rows
15-15-15
(Heavy weights/ dbell each hand)”
C. (As many rounds as possible in 21 minutes)
9 pike push ups or Dbell shoulder press
12 Dbell bent over rows (dbell each hand)
15 light dbell thrusters (1 dbell)
D. (For time)
100 v-ups
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + back squat (From rack) C. (For Strength/ Technique) Dbell Shoulder Press...
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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