A. Dynamic Stretches
B. (For time)
(5 rounds)
5 dbell bent over rows
200m run
(4 rounds)
7 dbell bent over rows
200m run
(3 rounds)
9 dbell bent over rows
200m run
(2 rounds)
11 dbell bent over rows
200m run
C. (12 minute clock)
90 seconds on: elevated plank shoulder taps
90 seconds off: rest
D. Static stretches
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