A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 driver squats
C. (For Strength/ Technique)
Front Squat
1-1-1-1-1 @ 95%
D. “Teams of 3”
(As many rounds/ reps as possible in 10 minutes)
Max rower in meters with damper at 10
(1 person works; 2 people rest)
(Switch every 300m/ 210m)
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