A. Dynamic Stretches
B. (6 minute clock)
Even minutes:
10 seated hip internal external rotations
10 assisted close stance air squats
Odd minutes: 40 second wall air squat hold
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (For Stength/ Technique)
Dbell Single arm bent over rows
14-12-10-8
E. Static stretches
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