A. Dynamic Stretches
B. (As many rounds as possible in 21 minutes)
3 dbell deadlifts (dbell each hand)
6/6 dbell bent over rows
9 burpee over & back
Rest 1 minute
(If no access to heavy weights; 6 deadlifts)
C. (As many rounds as possible in 9 minutes)
1 dbell deadlift (dbell each hand)
2 burpee box jump or burpee step up
3 shuttle runs (50’)
Rest 30 seconds
(If no access to heavy weights; 3 deadlifts)
D. Static stretches
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