A.
Dynamic Stretches
B.
2 Rounds
1/2 mile run
1 minute elevated plank hold
C.
5 Rounds for Time
20 push ups
30 air squats
40 double unders, 60 single unders, or 40 seal jacks
D.
2 Rounds
2 minute run
1 minute elevated plank hold
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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