A. Dynamic Stretches
B. (Every minute for 5 minutes)
25 second dbell front squat hold
C. (20 minute clock)
Minute 1: 5/5 dbell overhead squat
Minute 2: 10 box dips with 3 sec. come down
Minute 3: 15 v-ups
Minute 4: 20 dbell hang snatches
D. (4 minute cap)
14-12-9-6
Dbell thrusters
(Must complete sets unbroken)
(Pick 1 load for strength)
E. Static stretches
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