A. Dynamic Stretches
B. (10 minute clock)
5 minute cap: 150 elevated plank shoulder taps
5 minute cap: 300 double Unders or 300 seal jacks
(Double the repetitions for Single Unders)
C. “Death By”
Pistols or Box Pistols
(1st min: 2, 2nd min: 4, 3rd min: 6)
(Continue to increase +2 until failure)
D. (For time)
500 mountain climbers
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