A. Dynamic Stretches
B. (6 minute clock)
Even minutes:
10 floor wipers (easy count)
15 air squats
Odd minutes: 40 second light dbell front squat hold (1 dbell)
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (For Strength/ Technique)
Dbell Single arm bent over rows
16-14-12-10-8
E. Static stretches
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