A. Dynamic Stretches
B. (5 rounds for max effort)
1 minute max: toes to rings
1 minute rest
C. “Damn Diane”
(For time)
21-15-9
Deadlift 205/315lbs
Strict deficit handstand push ups (3.5/2”)
D. (12 minute clock)
Gymnastics Practice
(Use this time to develop Gymnastics skills: pull-ups, handstand hold variations, pistols, double Unders etc.)
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