A. Dynamic Stretches
B. (3 rounds)
100’ walking lunge
50 air squats
C. (For Strength/ Technique)
Weighted Strict Pull ups
5-5-5-5-5
3-3-3-3-3
1-1-1-1-1
D. (Every minute for 6 minutes)
14 renegade rows
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ duck walk Minute 2: 5/5 ankle rock with bumper Minute 3: 15 heel elevated air squat...
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