A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 d-bell front rack reverse lunges (d-bell in each hand)
C.
For Strength/Technique
D-bell shoulder press (d-bell in each hand)
8-8-8
4-4-4
D.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
5 d-bell swings
5
7
7
9
(Continue to increase +2 on both movements each round)
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