A. Dynamic Stretches
B. (5 rounds)
10 dbell shoulder press
200 bicycle kicks
30 second max: devil row
Rest 1 minute
(Work shoulder press weight for strength)
C. (15 minute clock)
Every 3 minutes:
16 dbell alternating hang snatches
18 v-ups
Remainder of time: hop overs
D. Static stretches
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