A. Dynamic Stretches
B. (3 rounds)
1 minute max: air squats
100m run
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (5 sets)
40 second side plank each side
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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