A. Dynamic Stretches
B. (2 rounds for time)
75 light dbell thrusters
1/2 mile run
C. “Death By” (2s)
Hang power clean
(1st min: 2; 2nd min: 4; 3rd min: 6; continue to increase +2 until failure)
D. (For quality)
42-30-18
Dbell Russian twists
(Increase load each set)
E. Static stretches
A. Dynamic Stretches B. “Home Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 dbell bent over rows 200 push...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...
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