A. Dynamic Stretches
B. (For quality)
50 hollow rocks
50 front rack split squats
50 push ups
C. (For time)
(3 rounds)
12 dbell push press
12 reverse sit ups
(3 rounds)
9 dbell shoulder press
12 reverse sit ups
(3 rounds)
7 pike push ups
12 reverse sit ups
D. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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...
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