Warm-Up
2-3 Minute Move
Foam Roll 30-60 Seconds of:
Your Choice
then
20 Surge Punches
12 Surge Flys
15 Band Rows
5 Hand Walkouts w/2 Push-Ups & Downward Dog
12 Band External Rotations
12 Med Ball Slams
then Warm-Up Bench Press
Strength/Skill
3 x 10 of:
Dumbbell Slight Incline Bench Press
w/
3 x 10 of:
Landmine Bent Over Row
Metcon
"Interveled Murph Prep"
400 Meter Runs each round w/
4-3-2 rounds of:
15 Air Squats
10 Push-Ups
5 Pull-Ups
*For Time
(break up reps any way you want)
- Rx in weighted vest
Accessory
3 sets of:
10-15 Straight Arm Pressdowns
8-15 Dumbbell Twist Curl
10-15 Cable Leaning Overhead Extension
Ski Erg Crossover Burnouts