A. Dynamic Stretches
B. (Every minute for 4 minutes)
50’ duck walk
C. (For Strength/ Technique)
Back Squat
4-4-4-4-4 @ 80%
D. “Teams of 3”
(As many rounds as possible in 12 minutes)
Person 1: 150m row
Person 2: handstand hold
Person 3: Rest
(Continue to rotate in order after each 150m row until 12 minutes)
E. Static stretches
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