A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 30 minutes)
200m run
2 Dbell single arm devil press 55/75lb
200m run
4 Dbell single arm devil press
200m run
6 Dbell single arm devil press
(Continue to increase +2 on devil press until 30 minutes)
(*at the 15:00 mark increase runs to 400m runs)
(1 person works; 1 person rests)
(Devil presses can be broken up as much as needed; must switch runs every round)
C. Static stretches
A. Dynamic Stretches B. “Matt Would Go” (partner style) (As many rounds as possible in 33 minutes) 2 clusters 145/205lb 19 bar facing burpees 13 calories assault bike (1 person works; 1 person rest) (
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) 1. (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for time) 5 pull ups 10
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder Press 1-1-1-1-1 @ 90% C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. Light “Murph” prep (Athlete choice) Ex: light cardio, stretchi