WARM-UP
1:30 CARDIO (EZ-MOD)
INTO…
2-3 ROUNDS
5/5 WRIST CIRCLES (5 CLOCKWISE/5 COUNTER CLOCKWISE)
8 REVERSE LUNGES*
6 UP-DOWNS + SCAP PUSH-UP
4 PUSH-UP TO PIKE
*R2 SWITCH TO EMPTY BAR FRONT RACK REVERSE LUNGES
INTO…
1:30 CARDIO (MOD-HARD PACE)
STRENGTH
1X5 @ 75%
1X3 @ 85%
1X1 @ 95%
BENCH PRESS
*BASE PERCENTAGES BASED ON HOW YOU ARE FEELING.
WORKOUT
AMRAP X 6 MINUTES
10 ALT. FRONT RACK REVERSE LUNGES (95/65)(65/45)
8/6 CAL
6 UP-DOWNS
-REST 1:30-
AMRAP X 6 MINUTES
10 BAR FACING BURPEES
8/6 CAL
6 ALT. FRONT RACK REVERSE LUNGES (135/95)(95/65)
(SCORE IS TOTAL ROUNDS + REPS)
EXTRA CREDIT MURPH PREP
CONDITIONING
3 SETS
400M RUN @ 80%
200M JOG @ 50-60%
-100M WALKING REST B/T SETS
STRENGTH
5-7 SETS
5 STRICT PULL-UPS
10 PUSH-UPS
15 AIR SQUATS
