A. Dynamic Stretches
B. (3 rounds for quality/ strength)
15/15 Dbell single arm bent over row
45/45 second suit case hold or side plank
C. (For time)
14 reverse sit ups
20 single arm devil press
14 reverse sit ups
18 single arm devil press
14 reverse sit ups
16 single arm devil press
14 reverse sit ups
14 single arm devil press
14 reverse sit ups
D. (5 minute max)
Dbell Russian twists
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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