WARMUP
2-3 ROUNDS
30 Single Unders
20 Mountain Climbers
10 Plate Ground to OH
10 Alt. Tuck-Ups
Then…
Play a Game to finish off the Warm-Up!
WORKOUT
3 SETS FOR QUALITY
40/30 Cal Bike
30 Sit-Ups
10/10 Single Leg Glute Bridge-Up*
10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)
50m Overhead Plate Walk
*Option to use DB.
**Pre-Murph Prep Day
-Rest 1:00 b/t Sets-
(No Measure)
OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
(No Measure)
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