WARMUP
1:00 Cardio
Into…
3 ROUNDS
:20/:20 SA Elbow Plank
15 Single DB Bent Over Row
15 Single DB Floor Press
10 Tuck-Ups
5 Scap Pull-Ups
WORKOUT
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
2 Rope Climbs*
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
2 Rope Climbs*
:30/30 Banded Plank Pulls
*Option for Legless Rope Climbs.
(No Measure)
MURPH EXTRA CREDIT
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: 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)
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