A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows
C. (16 minute clock)
(For time)
(3 rounds)
12 Dbell push press (light/ moderate weights)
1 minute run
(3 rounds)
8 Dbell push press (moderate weights)
1 minute run
(3 rounds)
4 Dbell push press (moderate/ heavy weights)
1 minute run
Max Dbell push press (heavy weights)
with time remaining
D. 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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