WARMUP
AMRAP x 5 MINUTES
5 Med Ball Front Squat
5 BB Push Press
5 Plank to Pike
5 Hollow Rocks
5 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
5 Med Ball Thrusters
5 BB Push Jerks
5 Push-Up to Pike
5 Supermans
5 Kip Swings
WORKOUT
“MUY CALIENTE”
5 SETS*
AMRAP x 5 MINUTES
5 Push-Ups
5 Shoulder to Overhead (95/65)
5 Toes to Bar
5 Wall Balls (20/14)**
**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.
-Rest 2:00 b/t Sets-
*Restart at 5s the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 1/ DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)
