A.
Dynamic Stretches
B.
5 Rounds for Quality
10 D-bell RDLs (d-bell in each hand)
10 D-bell overhead sit ups (1 d-bell)
10 Single leg box jumps or 20 step ups
C.
For Time
40-30-20-10
1 minute run
D-bell front rack reverse lunges (d-bell in each hand)
D.
Static Stretches
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