A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Light Dbell Front squat hold (1 Dbell)
C. (For Strength/ Technique)
Dbell Squat
5-5-5-5-5
(No access to heavy weight; double repetitions)
D. (For time)
4 minute-2 minute-1 minute
Run
21-15-9
Dbell Hang power cleans (dbell each hand)
E. 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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