A. Dynamic Stretches
B. (As many rounds as possible in 14 minutes)
30 second run
1 Dbell front squat
Rest 30 seconds
30 second run
2 Dbell front squats
Rest 30 seconds
30 second run
3 Dbell front squats
Rest 30 seconds
(Continue to increase +1 on front squats until 14 minutes)
C. (For time)
55 Dbell hang power cleans
(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