A. Dynamic Stretches
B. (5 sets)
10/10 front rack split squats
(Build by feel; pick load for strength)
C. (For time)
18-16-14-12-10
Dbell hang snatches (1 dbell)
V-ups
D. (For time)
21-15-9
Dbell Push press
Devil row
(Dbell each hand on both movements)
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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