A. Dynamic Stretches
B. (For quality)
21-15-9
Barbell bent over rows
(Increase load each set)
C. (For Strength/ Technique)
Deadlift
4-4-4-4-4 @ 75%
D. (For time)
100 double Unders
50 ring dips or 75 box dips
Rest 3 minutes
100 double Unders
75 toes to bar or knees to chest
Rest 3 minutes
100 double Unders
50 ring dips or 75 box dips
(Double jump rope repetitions for single Unders)
E. Static stretches
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