A. Dynamic Stretches
B. “Partner”
Each person completes for time:
Workout 1:
(For time)
9-7-5
Deadlift 315/225lb
18-14-10
Toes to bar
Workout 2:
(For time)
9-7-5
Deadlift 315/225lb
100-75-50
Double unders
Workout 3:
(For time)
10-14-18
Toes to bar
50-75-100
Double unders
(Partner 1 must complete entire workout before partner 2 goes; 1 person works at a time)
C. 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