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. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D