WARM-UP
:30 RUNNING IN PLACE
:30 KANG SQUATS
INTO..
EMOM X 4 MINUTES
10 SINGLE ARM RUSSIAN SWINGS + MAX SIT-UPS
FULL-BODY STRENGTH
3 SETS ON A 10:00 CLOCK..
6 DB DEADLIFTS
8 DB HANG POWER CLEANS
*Windmils
10 DB UP-DOWNS
REST AS NEEDED B/T SETS
FULL-BODY SPRINT WORKOUT
EMOM X 5 MINUTES
:45 MAX DB HANG POWER CLEANS
2:00 REST
EMOM X 5 MINUTES
:45 MAX DB PUSH PRESS
2:00 REST
:45 MAX RENEGADE ROWS*
* NO PUSH-UP
FINISHER
AMRAP X 5 MINUTES
2,4,6 SO ON..
GLUTE BRIDGES
ALT. V-UPS
MURPH PRACTICE
WARM-UP
COACHES CHOICE
THEN...
3 ROUNDS
400 RUN
3 ROUNDS OF
10 SIT-UP
10 PUSH-UPS
15 AIR SQUATS
REST 7:00
FOR TIME
1 MILE RUN