A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Single arm shoulder press
14-12-10-8 each side
C. (As many rounds as possible in 20 minutes)
5 shuttle runs (50’)
10 devil rows
15 sit ups
D. (6 minute clock)
0:00-2:00: 35 push ups
2:00-4:00: 30 push ups
4:00-6:00: 25 push ups
E. Static stretches
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