A. Dynamic Stretches
B. (3 rounds)
20 hollow rocks
15 strict ring dips
10 strict toes to bar
5 strict chest to bar pull ups
C. “Teams of 3”
(As many rounds as possible in 20 minutes)
10 cal row
2 bar muscle ups
30 double unders
(Conga line style)
D. (Every minute for 5 minutes)
10 diamond push ups
15 second L-hang
E. Static stretches
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