A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off) air squat hold
-then immediately -
75 jump squats
C. (For Strength/ Technique)
Dbell Squat
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (As many rounds as possible in 9 minutes)
3 ground to overhead
3 Dbell bent over row
6
6
9
9
(Continue to increase +3 on both movements until 9 minutes)
(Dbell each hand on both movements)
E. Static stretches
Saweeeet