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 5:00) 5 front squat + 5 thrusters C. (For Strength/ Technique) Dbell Shoulder Press 5-5-5 3-3-3...
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
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