Dynamic Warm Up- Mobility Prepare for:

3 rounds for time of:
Run 400 m
15 Deadlifts, 205/145 lbs
12 Dumbbell Push Press, 50/35 lbs (two dumbbells)
9 strict roll through/shins to bar

B. Accessory Work & Cool down
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Kneeling Lay Back Hold 1-2 mins.
Pec Stretch (laying on side) Hold 1-2 mins per side.


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