A. Dynamic Stretches
B. (For time)
(3 rounds)
6 Single arm devil press
100m run
6 dbell bent over rows
100m run
(3 rounds)
8 Single arm devil press
100m run
12 dbell bent over rows
100m run
(3 rounds)
10 Single arm devil press
100m run
15 dbell bent over rows
100m run
C. Static stretches
A. (For warm up) 40 deal jacks 45 second single leg plank each side 30 jumping lunges 45 second low plank 20 hollow rocks 45 box dip hold...
A. (For warm up) (2 rounds) 5 caterpillars 10 light dbell bent over fly 150’ walking lunge (2 rounds) 10 dbell hang power snatch each...
A. Dynamic Stretches B. (For time) 22 dbell hang squat cleans 20 sprawls 18 dbell hang squat cleans 200m run 14 dbell hang squat cleans...
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