A. Dynamic Stretches
B. (3 rounds)
10/10 ankle rockers
20 saddle to lunge
10/10 dragon pose knee rockers
C. (For time)
(3 rounds)
5 front squats 125/185lb
5 strict ring dips
(3 rounds)
4 front squats
4 strict ring dips
(3 rounds)
3 front squats
3 strict ring dips
(3 rounds)
2 front squats
2 strict ring dips
(3 rounds)
1 front squat
1 strict ring dip
D. (For strength/ Technique)
Dbell Single arm bent over row
12-10-8 each side
E. Static stretches
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