A. Dynamic Stretches
B. (5 rounds for quality)
10 heel elevated goblet squats
10 front squat hold
(Bottom position hold)
C. (For Strength/ Technique)
Dbell Front Squat
10-10-10-10-10
D. (9 minute clock)
(As many rounds as possible in 3 minutes)
21 devil rows
Rest 1 minute
(As many rounds as possible in 3 minutes)
15 devil rows
Rest 1 minute
(As many rounds as possible in 3 minutes)
9 devil rows
Rest 1 minute
E. Static stretches
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