A. Dynamic Stretches
B. (3 rounds for quality)
15/15 single leg glute bridge
30 Spider-Man lunges
15 air squats
C. (21 minute clock)
Every 3 minutes:
8 Dbell hang squat cleans
D. (As many rounds as possible in 7 minutes)
11 light dbell thrusters
Rest 20 seconds
E. Static stretches
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