A. Dynamic Stretches
B. (2 rounds)
15/15 single arm banded external rotation
300m run
45 second max: jumping lunges
60 second handstand hold
C. (3 rounds)
3:00 clock:
21 pull ups
9 deadlifts 315/225lb
For remainder: max double unders
Rest 1:00 after each clock
D. (For Strength)
Dbell alternating bicep curls
16-14-12-10-8 each side
E. Static stretches
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