A. Dynamic Stretches
B. (For mobility)
50 seated hip rotations
50 Spider-Man lunges
50 Patrick step ups
50 toe squats
C. (For Strength/ Technique)
Back Squat
5-5-5-5-5 @ 70%
D. (6 minute clock)
Minute 1: 10 toes to bar
Minute 2: 12 toes to bar
Minute 3: 14 toes to bar
Minute 4: 16 toes to bar
Minute 5: 18 toes to bar
Minute 6: 20 toes to bar
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