A. Dynamic Stretches
B. (4 rounds for max effort)
Max: reverse sit ups
Rest 2 minutes
(Complete a max set of reverse sit ups without stopping until failure; rest 2 minutes each rounds)
C. (For time)
3-6-9-12-15-18-21
Dbell Sumo deadlift high pull (dbell each hand)
Burpee over & back
D. 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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