WARM-UP

AMRAP x 8 MINUTES

100m Run

8/8 Leg Swings

8/8 Ankle Rotations

8 Bootstrap Squats

8 PVC Pass Throughs

8 PVC/BB Elbow Punches

STRENGTH (PERFORMANCE) — Build to a

3-Rep Max Overhead Squat

Overhead Squat for load:

#1: 3 reps

STRENGTH (FITNESS)

Build to a 3-Rep

Max Front Squat

Front Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

200m Run

10 Overhead Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

200m Run

10 Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL MURPH PREP (ALL)

WEEK 2/ DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%.

Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or

Push-Up to a Box.