A. Dynamic Stretches
B. (For time)
500 mountain climbers
(At the top of every minute complete 30 handstand shoulder taps until completion)
C. (For Strength/ Technique)
Deadlift
1-1-1-1-1 @ 95%
D. “Partner”
(5 rounds each for time)
20 ab mat sit ups
5 shuttle runs (50’)
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