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. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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