A. Dynamic Stretches
B. (3 rounds)
10 jump squats
15 bent over flys
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9 minutes)
15 devil rows
Rest 1 minutes
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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