A. Dynamic Stretches
B. (For quality)
27-21-15-9
Dbell Bent Over Rows (Dbell each hand)
Reverse sit ups
C. (For Strength/ Technique)
Dbell Front Squat
4-4-4-4-4
(Dbell each hand)
D. (5 rounds for time)
1 minute run
10 Dbell shoulder to overhead (Dbell each hand)
(1st round: light weight; 2nd round: light/medium weight; 3rd round: medium weight; 4th round: medium heavy weight; 5th round: heavy weight)
E. Static stretches
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