A. Dynamic Stretches
B. (For quality)
21-15-9
Heel elevated goblet squats
30/30 second suit case hold
C. (For Strength/ Technique)
Dbell Squat
6-6-6-6-6
(Dbell each hand)
D. (For time)
100 box Dips
Even minutes: 15 second L-sit
Odd minutes: 30 second elevated plank Hold
E. Static stretches
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