A. Dynamic Stretches
B. (2 rounds)
15/15 single arm press
300m run
45 second max: jumping lunges
60 second elevated plank hold
C. (3 rounds)
3:00 clock:
21 dbell bent over rows
15 dbell deadlifts
For remainder: max hop overs
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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