A. Dynamic Stretches
B. (2 rounds)
50 box dips
40 box step ups (smaller height than normal)
30 light dbell bent over fly
C. (For Strength/ Technique)
Dbell Push press
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9 minutes)
6 shuttle runs (50’)
3 burpee over target
E. Static stretches
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