A. Dynamic Stretches
B. (5 rounds for time)
10 pike push ups
5 Dbell swings (1 Dbell)
(Increase +5 Dbell swings each round)
C. (For quality)
Dbell Sumo Deadlift
8-8-8
(Dbell each hand)
D. (Every minute for 10 minutes)
10 weighted floor GHD sit ups
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