A. Dynamic Stretches
B. (2 rounds)
1 minute box dragon pose stretch each side
50 floor GHD sit ups
25 second floor GHD sit up hold
C. (For time)
4-5-6-7-8-9-8-7-6-5-4
High box jumps 24/30”
Sumo deadlift high pull 95/135lb
D. (For Strength/ Technique)
24-20-16-12
Renegade rows
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