A. Dynamic Stretches
B. (2 rounds)
30/30 second single leg plank
25 second elevated plank hold
20 Spider-Man lunges
15/15 front rack split squats
C. (27 minute clock)
(3 rounds)
(3 minute cap)
90 second run
20 push ups
(3 rounds)
(3 minute cap)
90 second run
10/10 dbell push ups
(3 rounds)
(3 minute cap)
90 second run
20 box dips
C. 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...
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