"DUBLIN"

BAND STRETCH

  • 0:20 Hinging Lat Stretch
  • 0:20 Lunging Lat Stretch
  • 0:20 Standing Overhead Lat Stretch
  • 0:20 Lunging Overhead Lat Stretch
  • 0:20 Bent Arm Pec Opener
  • 0:20 Straight Arm Pec Opener

then...

  • 0:20 Single Unders
  • 0:40 Active Spiderman
  • 0:20 Single Unders
  • 0:40 Active Samson
  • 0:20 Single Unders
  • 0:40 Downdog
  • 0:20 Single Unders
  • 0:40 Overhead Tricep Stretch

5 Rounds For Time:

  • 9 Double Dumbbell Push Jerks
  • 12 Double Dumbbell Hang Power Cleans
  • 15 Double Dumbbell Deadlifts
  • 45 Double Unders

    Rest 1 Minute Between Rounds

    Dumbbells: (22.5/15)'s

    *Score = Time it takes to complete the workout (including rest)

COOLDOWN 

MOBILITY

  • 1:00 Forearm Stretch
  • 1:00 Child’s Pose w/ Reach

 

ACCESSORY

Deadlift
1 Set of 1 @ 70% 1RM
1 Set of 1 @ 78% 1RM
4 Sets of 3 @ 83% 1RM
1 Set of 3+ @ 83% 1RM
[Leave 1-2 Reps In The Tank On Max Set]