A. Dynamic Stretches
B. (2 rounds)
30/30 second kbell hip flexor release
30/30 second couch stretch
30/30 second single arm plank
C. (20 minute clock)
Minute 1: 16 dbell alternating snatches 85/60lb
Minute 2: 14 cal rower
Minute 3: 12/8.5 cal bike
Minute 4: Rest
D. (For strength/ Technique)
14-12-10-8 each side
Bulgarian split squat
(Pick load for strength)
E. Static stretches
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