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 time)
5 dbell bent over rows
10 push ups
15 air squats
-then-
1 mile run
3. (For time)
1 mile run
(10 rounds for time)
10 dbell bent over rows
20 push ups
30 squats
-then-
1 mile run
C. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches