A. Dynamic Stretches
B. (For quality)
21-15-9
Front rack split squat each side
Dbell Overhead sit up
(Pick load for strength)
C. (For Strength/ Technique)
10 sets: 5 heavy dbell bent over rows
(Pick load for strength)
(No access to heavy weights complete 5 dbell bent over rows + 7 dbell bicep curls)
D. (For time)
300 mountain climbers
75 sprawls
Top of every 2 minutes complete: 5 shuttle runs (50’) until completion of workout
E. Static stretches
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