MONDAY
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
*Rx= in order and wearing a 20 lb. vest
WEDNESDAY
SKILL
C&J Cycling Work
2x5
2x8
*light weight
* focused on efficient movement
1x5 medium weight
ACCESSORY
DB Curls 3x8 (both arms simultaneously)
*Super Set 15x Abmat Situps
CONDITIONING
10min EMOM
EVEN- ME DU
ODD- 14x OH DB Lunge (medium to heavy)
FRIDAY
ACCESSORY
3xME Superman :60 work/ :60 rest
THEN 2 min REST
3x ME A-KBS (heavy) :30 work/ :30 rest
STRENGTH
Strict Press 3x7
METCON
200m Sprint
5RFT
5x DB S2OH (45/25)
5x DB DL (45/25)
5x Renegade Push Up (45/25)
THEN
200m sprint
