A. Dynamic Stretches
B. (3 rounds)
15 floor wipers with bumper 35/45lb
15 cat camels
15 diamond push ups
C. (For Strength/ Technique)
Deadlift
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (9 minute clock)
Every 3 minutes:
15 shuttle runs (50’)
Max for remainder: push ups
E. Static stretches
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