A.
Dynamic Stretches
B.
For Quality
21-15-9
Goblet heel elevated squats
30/30 second single arm d-bell overhead hold
(Light, medium, heavy)
C.
7 Rounds for Time
7 d-bell deadlifts (d-bell in each hand)
7 burpees
D.
7 Rounds for Time
7 d-bell bent over row (d-bell in each hand)
7 burpees
E.
Static Stretches
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