A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows
B. (5 rounds for time)
5 deadlifts (dbell each hand/ heavy)
10 burpees
(Double deadlift repetitions if no access to heavy weights)
C. (Every minute for 8 minutes)
6 pike push ups or Dbell shoulder press
D. 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