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Monday 5/3/21

Murph Prep Monday!

Fitness + Performance:

Warm-up

3 Rounds
Run 200m
10 Scap Pull-ups
10 Scap Push-ups
10 reverse Samson Lunges (3 sec neg)

+

Every 3 mins X 4 sets

5 Strict Pull-ups (controlled neg) – add weight if u can
10 DB Bench Press (w/ 3 sec neg)
10 Goblet Squats @ 3030 tempo

+

4 Sets
Run 400m
10 kipping Pull-ups (sub jumping pull-ups)
20 Push-ups
30 Squats
Run 200m

Rest 2 mins b/w sets

**If needed, scale to 5/10/15 reps – should be close to UB sets