A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute collective L-sit
25 knee jumps
C.
For Strength/Technique
D-bell Deadlift
6-6-6
2-2-2
(D-bell in each hand)
D.
3 Rounds for Quality
12 deficit d-bell deadlifts (d-bell in each hand)
40 second max: hop overs
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