Murph sign ups coming soon!!!!!!


MONDAY

on the 5:00 x 5:

30 Air Squats
20/15 Cal Row
7 Power Snatches


TUESDAY

AMRAP 20:
400m run
Max Set Strict PU


WEDNESDAY

Front Squat & Squat Cleans

3 Rounds:
15 Hang Squat Cleans
15 Lateral Barbell Burpees


THURSDAY

Partner AMRAP 25:

6 D-ball over the bar
100ft Zombie Plank Walk
200m run together


FRIDAY

For time:

1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts


SATURDAY

For time:
21 HPS
200m run
21 OHS
200m Run
15 HPS
200m run
15 OHS
200m run
9 HPS
200m run
9 OHS
200m run


SUNDAY

8 rounds on the 3:00
18/12 Calorie Assault bike
21/18 Calorie Row
5 HPC

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