WARM UP
1 ROUND
:30 Arm Only Rowing
:30 Legs Only Rowing
:30 Arms + Body Rowing
1:30 Full Row
Into…
2 ROUNDS
10 Up-Down to Down Dog
10 KB Deadlifts → 10 RKB Swings
10 Alt. Lunges → 10 KB Goblet Lunges
5/5 Wrist Circles
STRENGTH
4 SETS
8/8 Back Rack Reverse Lunges*
*Build and stay at a Moderate weight across all sets.
(Score is Weight)
WORKOUT
AMRAP x 16 MINUTES
250/200m Row
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
(No Measure)
EXTRA CREDIT
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
FINAL MURPH PREP
6 SETS
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 2:00 b/t Sets-
*Goal is to grease the grooves for Murph next week. Work on Keeping the Pull-Ups unbroken and the Push-Ups to 2 quick sets. Practice different Air Squat cadences but make sure you are hitting full depth!
(No Measure)