Warm up: 2x
40Y High skip
40Y Butt kickers
40Y Backwards run (touch ground)
10 Burpees
4 Rounds:
5 3 sec hold pull ups
2 L/R TGU Squat style
Getting ready for Murph:
20 AMRAP:
300 yard Weighted run M(14,20,30) W(10,14,20)
Then 3 rounds:
3 Pull ups
5 Weighted push ups M(25,45) W(10,25)
10 Weighted squats M(20,30,40) W(10,20,30)
Conditioning: 5 rounds:
3 KB bear complex: 2KB’s
Clean
Front squat
Press
Back squat
Press
Push up
L renegade row
Push up
R renegade row
5 Burpees
Core: 3 Rounds
45 sec weighted plank
20 Hollow rocks
45 sec L-sit hold
10 V-ups
45 sec Plank knee to elbow
5 L/R TGU Crunch
7/9 Bike cal