A. Dynamic Stretches
B. “Double Tabata”
(8 minute clock: 20 seconds on/ 10 seconds off)
Plank
C. (For Strength/ Technique)
Dbell Front Squat
12-10-8
D. (For time)
25 HR Push ups
5 Dbell sumo deadlift high pull (dbell each hand)
50 HR Push ups
10 sumo deadlift high pull (dbell each hand)
75 HR Push ups
15 sumo deadlift high pull (dbell each hand)
50 HR Push ups
20 sumo deadlift high pull (dbell each hand)
25 HR Push ups
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 33 minutes) 2 dbell clusters 19 burpee over & back 13 sprawls C. Static stretches
A. Dynamic Stretches B. “Murph” at home (Pick a variation and complete) 1. (For time) 1 mile run 100 dbell bent over rows 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for
A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 3-3-3-3-3 (Triple repetitions if no access to heavy weights) C. (For Strength/ Technique) Dbell Deadlift 3-3-3-3-3 (Triple repeti