Workout of the Day

Saturday GS&C

Every 5 mins for 25 mins do:
Run, 400 m
20 Dumbbell Floor Press, pick load
10 DB Row

Friday GS&C

Complete as many rounds as possible in 25 mins of:
30 Bike Calories
20 Sit-ups
10 Dumbbell Goblet Lunges

Thursday GS&C

On a 20:00 MIN CLOCK
5X3 Front Squats

Build load across sets

7 MIN AMRAP
10 Wallballs
40 Jump Ropes

STRENGTH SQUAD
Bench Press and Squat Supersets

Wednesday GS&C

10 MIN
Rope Climb Review & Practice

4 rounds, Go every 5:00:
Row, 500m
1-3 Rope Climbs
Rest 1:30 btw rounds

*If tired from Murph prep yesterday replace Rope Climbs with a 1-3x hallway farmers carry

Tuesday GS&C

MURPH PREP (40:00 CAP)

800m Run
Into

Pull Ups 35
Push Ups 70
Air Squats 105

800m Run
Into

Pull Ups 35
Push Ups 70
Air Squats 105

800m Run

Aim to increase volume from last week
**Partition reps however you like: examples
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats

STRENGTH SQUAD
Deadlift and Strict Press Supersets