A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm Bent over row
(Increase load each round)
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1 @ 90%
D. (For time)
50 devil presses
(30 repetitions at 35s/50s ; 20 repetitions at 55s/75s)
E. Static stretches
A. Dynamic Stretches B. “Matt Would Go” (partner style) (As many rounds as possible in 33 minutes) 2 clusters 145/205lb 19 bar facing burpees 13 calories assault bike (1 person works; 1 person rest) (
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) 1. (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for time) 5 pull ups 10
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder Press 1-1-1-1-1 @ 90% C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. Light “Murph” prep (Athlete choice) Ex: light cardio, stretchi