A. Dynamic Stretches
B. (For quality)
27-21-15-9
Ab mat sit ups
V-ups
(15) second L-sit or (30) second hollow hold
C. (For time)
(3 rounds)
15 dbell bent over rows
21 air squats
(3 rounds)
12 dbell bent over rows
21 air squats
(3 rounds)
9 dbell bent over rows
21 air squats
D. (3 minute collective)
Elevated plank hold
E. 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...
Comments