Wednesday, March 20th 2024

WARM UP -KB

20 KB swings

20 walking lunges

10 push ups

200m Run

MOVEMENT/MOBILITY – wall

:30 lat/tricep stretch on rig/ side

:30 turnback stretch on rig / side

:30 wall hinge stretch

:30 calf stretch on rig / side

:30 cross-legged piriformis stretch / side

:30 wide stance forward fold

:30 upward dog

:30 push up iso hold in bottom

Primer

3 Pullups

6 Pushups

9 Air Squats

100m Run

ACCESSORY

2 Sets

1:00 Bulgarian (:15/:30/:15)

*if you complete first set (or were able to last time), add DBs for the 2nd

CONDITIONING

For Time

800m Run

+

6x

6 strict Pull ups

12 Push ups

18 Air Squats

+

800m Run

NOTES Wear 20/14# weight vest if you would like

MODIFY 6 strict PU – 3 reps or banded

Push Ups – elevated to bench

*that time of year, murph will be here sooner than you know