A. Dynamic Stretches
B. (3 rounds for time)
15 Dbell swings
15 pike push ups
15 Dbell swings
15 reverse sit ups
-then immediately-
500 double Unders or 500 seal jacks
(Double the repetitions on jump rope for single Unders)
C. (For time)
50 knee jumps
D. Static stretches
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