A. Dynamic Stretches
B. (Every minute for 5 minutes)
7 light dbell front squat (dbell each hand)
Max for remaining: light dbell overhead sit ups (1 dbell)
C. (As many rounds as possible in 9 minutes)
5 dbell front squats (heavy weights; dbell each hand)
7 sprawls
Rest 30 seconds
D. (4 minute clock)
Max hop overs
E. Static stretches
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