A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
10 light dbell front squat (1 dbell)
20 dbell Russian twists
10 dbell push press (dbell each hand/ light weights)
C. (For Strength/ Technique)
Front 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 7 minutes)
5 dbell front squats
3 shuttle runs (50’)
E. Static stretches
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