A. Dynamic Stretches
B. (For quality)
1 minute wall sit
50 Spider-Man lunges
1 minute wall sit
100 walking lunges
1 minute wall sit
50 handstand shoulder taps
C. (For time)
300m run
21 shoulder press 95/135lb
300m run
15 push press 125/185lb
300m run
9 push jerk 145/205
300m run
D. 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