A. Dynamic Stretches
B. (For quality)
21-15-9
Heel elevated goblet squats
30/30 second suit case hold
C. (For Strength/ Technique)
Back Squat
3-3-3-3-3 @ 80%
D. (For time)
100 Ring Dips
Even minutes: 15 second L-sit
Odd minutes: 30 second Handstand Hold
E. Static stretches
A. Dynamic Stretches B. “Matt Would Go” (partner style) (As many rounds as possible in 33 minutes) 2 clusters 145/205lb 19 bar facing burpees 13 calories assault bike (1 person works; 1 person rest) (
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) 1. (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for time) 5 pull ups 10
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder Press 1-1-1-1-1 @ 90% C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. Light “Murph” prep (Athlete choice) Ex: light cardio, stretchi