A. Dynamic Stretches
B. (3 rounds)
10 jump squats
15 bent over flys
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9 minutes)
15 devil rows
Rest 1 minutes
E. Static stretches
Comments