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. (For time) 5 rounds each: 5 dbell snatches (dbell each hand) 30 jumping lunges 5 rounds each: 5 dbell snatches...
A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
A. Dynamic Stretches B. (3 rounds) 10 hollow up with pause 15 air squats 20 hollow rocks 25 v-ups C. (For max effort) 90 seconds on: 21...
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