A. Dynamic Stretches
B. (5 sets)
15 second ring dip hold
5 negative ring dips (3-4 seconds)
Rest duration it takes to do each set
C. (For time)
12-10-8-6-4-2
Front squats 185/125lb
(50) double unders
24-20-16-12-8-4
Push ups
D. (2 sets)
21 front rack calf raise
Rest 90 seconds
E. Static stretches
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