A. Dynamic Stretches
B. (For quality)
27-21-15-9
Ab mat sit ups
V-ups
(15) second L-sit or (30) second hollow hold
C. (For time)
(3 rounds)
15 dbell bent over rows
21 air squats
(3 rounds)
12 dbell bent over rows
21 air squats
(3 rounds)
9 dbell bent over rows
21 air squats
D. (3 minute collective)
Elevated plank hold
E. Static stretches
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