WARM-UP
:30 RUNNING IN PLACE
:30 SCAPULA PUSH-UPS
INTO..
EMOM x 2 MINUTES
:30 SINGLE UNDERS
:30 UP-DOWN
INTO
EMOM x 2 MINUTES
:30 SINGLE UNDERS
: 30 BURPEES
PUSH X PULL STRENGTH
6 SETS ON A 15:00 CLOCK
10 SLOW DB FLOOR PRESS
1:00 MAX PLANK SHOULDER TAPS
REST AS NEEDED B/T SETS
PUSH X PULL WORKOUT
AMRAP X 12 MINUTES
20 LUNGES
10 HAND RELEASE PUSH UPS
8 DB HANG SQUAT CLEANS
INTO..
EMON X 4 MINUTES
15 DB BENT OVER ROWS
MURPH PREP
PREP WORKOUT FOR “MURPH” 5/20
WARM-UP
COACH’S SURPRISE
CONDITIONING
5 ROUNDS
100 METER RUN
10 PUSH UPS
15 AIR SQUATS
REST 3 MINUTES
4 X 800 METER RUNS 1:1 WORK TO REST RATIO*
*REST THE EXACT AMOUNT OF TIME IT TAKES YOU TO RUN 200 METERS