A. Dynamic Stretches
B. (3 rounds quality)
15 Superman with a pause
30 second front squat hold
C. “Fran”
(For time)
21-15-9
Dbell Thrusters
Dbell bent over rows
(Dbell each hand on both movements)
D. 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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