A. Dynamic Stretches
B. (2 rounds)
1 minute max: flutter kicks
45 second max: jump squats
30 Spider-Man lunges
C. (For Strength/ Technique)
Dbell Shoulder Press
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (For time)
500 hop overs
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...
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