A. Dynamic Stretches
B. “Partner”
(For time)
40 Kbell swings 50/70lbs
80 Push ups
40 Kbell swings
60 Push ups
40 Kbell swings
40 Push ups
40 Kbell swings
20 Push ups
40 Kbell swings
(Every 2 minute: 20 sprawls)
(1 person completes sprawls; 1 person completes kbell swings & Push ups)
(Switch as much as needed)
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