A. Dynamic Stretches
B. “Murph” at home
(Pick a variation and complete)
1. (For time)
1 mile run
100 dbell bent over rows
200 push ups
300 air squats
1 mile run
2. (For time)
1 mile run
(20 rounds for time)
5 dbell bent over rows
10 push ups
15 air squats
-then-
1 mile run
3. (For time)
1 mile run
(10 rounds for time)
10 dbell bent over rows
20 push ups
30 squats
-then-
1 mile run
C. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo