A. Dynamic Stretches
B. (3 rounds)
15 light dbell bent over fly (dbell each hand)
15/15 dbell front rack split squats
(Pick load for strength)
C. (For Strength/ Technique)
Dbell Push press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (12 minute clock)
Even minutes: 3 dbell push press + 100m run
Odd minutes: Rest
(Pick load for strength)
E. Static stretches
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