WARM-UP
AMRAP x 5 MINUTES
50 JUMPING JACKS
10 SA RUSSIAN DB SWINGS (R)
10 SA RUSSIAN DB SWINGS (L)
5/5 SINGLE DB DEADLIFTS
STRENGTH FULL-BODY
6 SETS
:30 DBL DB SNATCH (:01 PAUSE OVERHEAD)
:30 DB WINDMILS (:01 PAUSE OVERHEAD)
-REST :30 BETWEEN SETS
FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON/:15 OFF)
MAX DOUBLE UNDERS/LINE HOPS
-REST 1:00
5 SETS (:45 ON/:15 OFF)
MAX DB ALT SNATCHES
-REST 1:00
5 SETS (:45 ON/:15 OFF)
MAX UP-DOWNS + TUCK-JUMP
CORE
3 SETS FOR QUALITY
20 HEEL TAPS OVER THE DB
20 ALT. V-UPS
20 HOLLOW ROCKS
MURPH PRACTICE
WARM UP:
COACH'S CHOICE
10 ROUNDS:
EVERY ROUND PUSH-UP INCREASE BY ONE REP AND AIR SQUATS INCREASE BY TWO REPS
100 METER RUN
1 PUSH-UP/2 AIR SQUATS
100 METER
2 PUSH-UPS/4 AIR SQUATS
100 METER RUN
3 PUSH-UPS/6 AIR SQUATS
*
100 METER
10 PUSH-UPS/20 AIR SQUATS
REST 2:00
4x 400 METER RUNS
1:1 WORK TO REST RATIO