Warm up

Strength
Find your 3RM Floor Press
5 x 2 Cleans
3 x 8 Landmine Press

Stamina
100 x Over the shoulder Sandbag throws
At the top of every minute, perform 5 x Towel Pull Ups

Murph Prep 11/35
10 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s