A. Dynamic Stretches
B. (5 rounds)
10 dbell bent rows
5 burpee over target
(Pick load for strength)
C. (4 rounds)
(3 minute cap)
1 minute run
20 light dbell thrusters
(3 minute cap)
1 minute max: devil rows
18 light dbell thrusters
(Decrease -2 thrusters every set)
D. (Every minute for 5 minutes)
20 dbell swings
E. Static stretches
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