A.
Dynamic Stretches
B.
"Tabata"
(4 min clock)
20 seconds mountain climbers
10 seconds crossover mountain climbers
C.
For Time
100 burpee box jumps or step ups
(*every minute = 15 air squats)
D.
For Time
100 plank toe taps
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