A. Dynamic Stretches
B. (2 rounds for quality)
50 Spider-Man lunges
25 bent over back fly
C. (For Strength/ Technique)
Dbell Squat (dbell each hand)
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (5 rounds for time)
1 minute run
10 Dbell shoulder to overhead (Dbell each hand)
(Must complete shoulder to overhead sets unbroken or 20 burpees)
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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