A. Dynamic Stretches
B. (For Strength/ Technique)
Front rack split squat
14-12-10-8 each side
C. (As many rounds as possible in 16 minutes)
6 caterpillars
12 reverse sit ups
D. (As many rounds as possible in 12 minutes)
12 bent over rows
6 burpee over target
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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