A. Dynamic Stretches
B. (For time)
21-15-9
Dbell bent over rows (dbell each hand)
42-30-18
Elevated plank shoulder taps
400m-300m-200m
Run
C. (For time)
9-15-21
V-ups
18-30-42
Elevated plank shoulder taps
200m-300m-400m
Run
D. Static stretches
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