A. Dynamic Stretches
B. (As many rounds as possible in 20 minutes)
1 minute run
2 Dbell single arm devil press
1 minute run
4 Dbell single arm devil press
1 minute run
6 Dbell single arm devil press
(Continue to increase +2 on devil press until 20 minutes)
(*at the 10:00 mark increase runs to 2 minute runs)
C. 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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