A. Dynamic Stretches
B. (3 rounds)
15 floor wipers
15 Superman
15 hollow ups
15 box dips
C. (For Strength/ Technique)
Dbell Deadlift
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (9 minute clock)
Every 3 minutes:
15 shuttle runs (50’)
Max for remainder: push ups
E. Static stretches
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