A. Dynamic Stretches
B. (3 rounds)
1 minute: plank
45 second: elevated plank hold
30 second: hollow up hold
C. (9:00 clock)
Minute 1: dbell front squat
Minute 2: pike push ups
Minute 3: dbell bent over rows
(1st round: 21 reps, 2nd round: 15 reps, 3rd round: 9 reps)
D. (Every minute for 7:00)
7 dbell sumo deadlift high pull
E. Static stretches
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