A. Dynamic Stretches
B. (3 rounds)
7 dbell hang power cleans with pause in receiving position (light dbells)
21 dbell seated floor shoulder press
C. (21:00 clock)
Every 3:00:
7 dbell hang power clean (heavy dbells)
7 pike push ups
15 devil row (no push up)
(Pick load for strength)
D. (For Hypertrophy)
16-14-12-10-8-6
Dbell bicep curls
E. Static stretches
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...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
A. Dynamic Stretches B. (3 rounds) 15 push press 30 second max: bicycle crunches 45 hop overs 60 hollow rocks C. (5 rounds) 3:00 on: 10...
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