A. Dynamic Stretches
B. (For quality)
250 bicycle crunches
75 sit ups
25 dbell bicep curls
75 sit ups
C. (5 rounds)
4 minute cap:
12 dbell bent over rows (dbell each hand)
8 dbell deadlifts (dbell each hand)
200m run
(Pick load for strength)
D. (For Strength/ Technique)
16-14-12-10
Dbell step up or goblet step up
(Pick load for strength)
E. Static stretches
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