A. Dynamic Stretches
B. (As many rounds as possible in 15 minutes)
15 box jumps or step ups
15 hang power cleans (dbell each hand)
C. (As many rounds as possible in 15 minutes)
30 push ups
30 sprawls
**rest 5 minutes between AMRAPs**
D. 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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