A. Dynamic Stretches
B. (5 rounds for quality)
10 caterpillars
20 oblique ups
C. (6 rounds for time)
3 Dbell deadlifts
3 Dbell hang power cleans
3 Dbell shoulder to overhead
(Dbell each hand)
(4 rounds for time)
5 Dbell deadlifts
5 Dbell hang power cleans
5 Dbell shoulder to overhead
(Dbell each hand)
(2 rounds for time)
7 Dbell deadlifts
7 Dbell hang power cleans
7 Dbell shoulder to overhead
(Dbell each hand)
D. 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