A. Dynamic Stretches
B. (Every minute for 5 minutes)
25 second PVC Frankenstein squat hold
C. (20 minute clock)
Minute 1: 5/5 dbell overhead squat 35/50lb
Minute 2: 10 strict ring dips
Minute 3: 15 toes to bar
Minute 4: 20 dbell alternating snatches
D. (4 minute cap)
12-9-6 each side
Single arm dbell thrusters
(Pick 1 load for strength)
E. Static stretches
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