A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second suit case hold (L)
Minute 3: 30 second suit case hold (R)
C. (For Strength/ Technique)
Front squat
3-3-3-3-3 @ 80%
D. “Teams of 3”
(For time)
250/ 175 calorie assault bike
(1 person works)
(Switch as much as needed)
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