A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
20 seconds on: side plank
10 seconds off: regular plank
C. (For Strength/ Technique)
8 x (1 Power clean + 1 hang squat clean + 2 front squats)
D. (For time)
50 pike push ups or dbell shoulder press
100 dbell swings
300 double unders or seal jacks
(*partition as needed)
(Double jump repetitions for single unders)
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