Rotate and Stretch muscles and joints
10 ring dips
10 negative ring dips
Do the following 9 times:
Deadlifts
2 weighted ring dips
Do the following as many times as possible in 7 minutes:
40' weighted lunges
8 weighted burpees
60 jump ropes (singles or 30 double unders)
Do the following as many times as possible in 4 minutes:
6 dumbbell clean and jerks
8 toes to bar
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