A. Dynamic Stretches
B. (2 rounds for time)
4 minute run
75 v-ups
C. (For Strength/ Technique)
8 sets of (1 Dbell power clean + 4 Dbell push press)
(Double repetitions if no access to heavy weights)
(Dbell each hand for both movements)
D. (For Strength/ Technique)
Dbell Romanian Deadlift
21-15-9
(Increase weight each set)
(Dbell each hand)
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