A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
14 Hollow Rocks
14 Jumping Spider-Man Lunges
C.
For Time
21-15-9
D-bell Deficit Deadlifts (d-bell in each hand)
Strict lying knees to elbow
D.
3 Minute Max
Single arm d-bell bent over row
(90 seconds/ 90 seconds)
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s