A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 floor wipers
20 second hollow hold
C. (For time)
9-8-7
Deadlift 225/315lb
Burpee over bar
6-5-4
Deadlift 255/365lb
Burpee over bar
3-2-1
Deadlift 285/405lb
Burpee over bar
D. “Partner”
(6 minute collective)
Ring dip hold
(1 person works; 1 person rest)
E. Static stretches
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
A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches