Updated: Jun 20, 2022
A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm bent over row
C. (Every minute for 15 minutes)
Minutes 1-5:
5 shoulder to overhead (light weight)
Minutes 6-10:
3 shoulder to overhead (medium weight)
Minutes 11-15:
1 should to overhead (heavy weight)
(From the floor)
C. (For time)
1 mile run
D. Static stretches
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