A. Dynamic Stretches
B. (2 rounds)
45 second sec max seated floor shoulder press (light dbells)
30 dbell bent over fly (light dbells)
50 dbell Russian twists
C. (20:00 clock)
Minute 1: 10/10 dbell hang snatches
Minute 2: max devil rows
Minute 3 & 4: rest
D. Static stretches
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