A. Dynamic Stretches
B. (2 rounds)
25 dbell bent over fly
15 seated floor shoulder press
C. (For Strength/ Technique)
Dbell push press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (For time)
150 light dbell thrusters (1 dbell)
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...
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