A. Dynamic Stretches
B. (9 minute clock)
(As many rounds as possible in 3 minutes)
5 Dbell bent over rows
20 second Dbell bent over row hold
(As many rounds as possible in 3 minutes)
7 push ups
20 second Hi plank
(As many rounds as possible in 3 minutes)
5 reverse sit ups
20 second Dbell bent over row hold
C. (As many rounds as possible in 20 minutes)
6 Dbell hang to overhead (dbell each hand)
9 burpees
12 devil rows
Rest 90 seconds
D. Static stretches
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