Cry for help

STRENGTH Reverse Barbell Lunge 4 x 10 – 5 each leg Banded Pull Apart 4 x 15 CONDITIONING Two Rounds for Time 15 Clean and Jerks (135/95) 25 Bar Facing Burpees 1 Min Downward Dog 1 Min...

Mini prep

Two weeks until Murph! Get to the gym today and get prepped! 10 Rounds for Time200M RunPull Ups 10-9-8-7-6-5-4-3-2-1Push Ups 20-18-16-14-12-10-8-6-4-2Air Squats 30-27-24-21-18-15-12-9-6-3 CORE/MOBILITY 1 Min Straddle 1 Min Child’s Pose 1 MinTwisted...

Lifting 9:30AM Three Rounds 800M Run10 Squat Snatch (135/95)3 Wall Climbs 20 Alt Single Arm Devils Press (40/25)6 Chest to Bar Pull Ups

Hit

STRENGTH Shoulder Press 4 x 10 Strict Pull Ups 4 x 6 CONDITIONING 8 Min AMRAP10 Squat Cleans (95/65)20 Ab Mat Sit Ups CORE/MOBILITY 1 Min Saddle 1 Min Upward Dog

Vow

With a Partner 20 Min AMRAP200M RunPartner Front Rack Barbell Hold (while partner runs)*Pick your weight. Each drop is 5 burpees at the end of workout. Rest 5 Min 12 Min EMOMMin 1 – 12 Bulgarian Split SquatsMin 2 – 12 Heavy Russian KB...
WORKOUT OF THE DAY