A. Dynamic Stretches
B. (3 rounds)
20 spider man lunges
30 second max: heel elevated goblet squat
40 second max: dbell squat hold
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (5 rounds)
30 second max sprawls
Rest 1 minute
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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