A. Dynamic Stretches
B. (For warm up)
20 air squats
50 tuck ups
20 air squats
50 sit ups
20 air squats
C. (For Strength/ Technique)
Dbell squat
10-10-6-6-2-2
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9:00)
24 jump squats
6 shuttle runs (50’)
E. Static stretches
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