A. Dynamic Stretches
B. (For quality)
27-21-15-9
Dbell Bent Over Rows (Dbell each hand)
Reverse sit ups
C. (For Strength/ Technique)
Dbell Front Squat
4-4-4-4-4
(Dbell each hand)
D. (5 rounds for time)
1 minute run
10 Dbell shoulder to overhead (Dbell each hand)
(1st round: light weight; 2nd round: light/medium weight; 3rd round: medium weight; 4th round: medium heavy weight; 5th round: heavy weight)
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee