A. Dynamic Stretches
B. (3 rounds)
15 seated hip rotations
30/30 second 90 degree shoulder / chest stretch
15 PVC back toe squats
C. (For strength/ Technique)
Back Squat
2-2-2-2-2 @ 85%
D. (For time)
50 paralette handstand push ups
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