Hammer's Birthday!
A.
Dynamic Stretches
B.
For Quality
1-Mile Run
C.
"Hammer"
5 Rounds For Time
5 Power Cleans (95/135 RX)
10 Front Squats
5 Jerks
20 Pull-Ups
90 seconds rest
D.
Static Stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
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