A. Dynamic Stretches
B. (5 rounds for quality)
15 second collective L-sit
30 curtsy lunges
C. (For Strength/ Technique)
Hand Release Deadlifts
4-4-4-4-4 @ 75%
D. (As many rounds as possible in 7 minutes)
10 box jump step down
10 barbell bent over rows 105/155lbs
E. (As many rounds as possible in 5 minutes)
8 box jump step down
8 barbell bent over rows 105/155lbs
F. 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