Double alternating tabata: Hollow rocks Plank jacks
Murph Prep with vest 14/20 25 min AMRAP 1 mile run, then in remaining time AMRAP 5 pull-ups 5 push-ups 15 Air Squats 5 push-ups
Saturday is here! Active Recovery/Mobility/Yoga
For time: 15 rounds 10 Superman (1 sec pause at top and bottom) 20 Single leg hip thrust (1 sec pause at top and bottom)
Bro Sesh! 5 Rounds NOT for time: Max set strict form push-up Max set strict form DB curl right arm Max set strict form DB curl left arm 60 double/single unders (or 30 jumping jacks) –rest one minute – check yourself out in the mirror/flex/pose/take selfies–
For time: 20 Rounds 20 Mountain Climbers 20 Walking Lunges
Max UNBROKEN DB/KB Hang Snatch (switch arms at any time) Rest 2 minutes, then DB/KB Hang Snatch Same number as max set, but you may break at any time
Death by Sit-ups Min 1 – 1 sit-up Min 2 – 2 sit-ups Min 3 – 3 sit-ups continue until you can no longer complete the sit-ups within the minute.
Murph Prep 800 m Run then, 5 Rounds 5 Pull-ups 10 Plyo Push-ups 15 Air Squats 400 m Run
Happy Saturday/Active Recovery Day!
15 Min AMRAP 10 Squat Cleans (weight and equip of your choice) 15 KB or DB (or equip of choice) swings
3 Rounds for Time Suicide/Shuttle Run 25’/50’/75′ 50 Sit-ups