A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single arm bent over rows
16-14-12-10-8 each side
(With 2-3 second negatives)
C. (For Strength/ Technique)
Dbell deadlift
5-5-5
3-3-3
(If no access to heavy weights; double repetitions; dbell each hand)
D. (For time)
100 push ups
(At the top of every minute = 30 second plank)
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...
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