A. Dynamic Stretches
B. (3 rounds)
15 jump squats
15 hollow ups
15 Superman
C. (20 minute clock)
Every 2 minutes:
5 shuttle runs (50’)
7 dbell push press
9 dbell Bent over rows
(If no access to heavy weights; 10 Push Press, 15 bent over rows)
D. (For Strength/ Technique)
Bicep curl
12-10-8 each side
E. Static stretches
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