WARM-UP
GENERAL MOBILITY
:45/:45 Rig Pec Stretch
20 Calf Pumps in Down Dog
6 Slow Bootstrappers
:45/:45 Rig Lat Stretch
Into…
1:00 Cardio Choice #1
Into…
2 ROUNDS
10 BW Good Mornings→ BB Good Mornings
10 Tuck-Ups→ KB Heel Taps
10 KB Deadlift→ Russian KB Swings
50m Suitcase Carry
1:00 Cardio Choice #2
WORKOUT (ALL)
3 ROUNDS FOR QUALITY*
3:00 Cardio Choice
15 Slow Good Mornings (Barbell Optional)
30 Alt. KB Heel Taps
3:00 Cardio Choice
30 Russian KB Swings (Athlete Choice)
200m KB Suitcase Carry**
*Post-Murph Sweat Session — Goal is to move, sweat, and have fun.
**Switch hands as needed.
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
2:00 Foam Rolling
1:00/1:00 Wall Stretch
1:00 Olympic Wall Stretch
1:00/1:00 Calf Smash
1:00 Corpse Pose