A. Dynamic Stretches
B. “Teams of 4”
(10 rounds for max effort)
2 people: 400m run
2 people alternate rounds with AMRAP of:
4 single devil press 55/75lb
6 box jump overs 20/24”
(Pairs switch after each 400m run)
(5 rounds each pair; pick up where left off in AMRAP)
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