A. Dynamic Stretches
B. “Partner”
(12 rounds for time)
24 jumping lunges
(Switch every round)
C. “Partner” 1:1
(For time)
100 Dbell deadlifts (dbell each hand)
150 calorie assault bike or calorie row
200 Dips
(Switch every 100 mountain climbers)
(Partition as needed)
D. “Partner”
(For time)
5 minute collective high plank
(Must collect plank together/ 5 minutes each person)
E. Static stretches
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 3-3-3 1-1-1 (Build by feel; first set starts 75%+) C. (20 minute clock) Every 4 minutes: 2 minute cap: 200m run 15 box jumps 24/20” 2 m
A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr
A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first