A. Dynamic Stretches
B. (For time)
21 Dbell bent over rows (dbell each hand)
42 Double Unders or seal jacks
21 Dbell Thrusters (dbell each hand)
18 Dbell bent over rows (dbell each hand)
36 Double Unders or seal jacks
18 Dbell Thrusters (dbell each hand)
15 Dbell bent over rows (dbell each hand)
15 Box dips
30 Double Unders or seal jacks
15 Dbell Thrusters (dbell each hand)
(Double jump rope repetitions for single Unders)
C. 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