WARM-UP
1 SET
12 Calf/Tib Raise
10 Push-Ups to Pike
7/7 Staggered Stance Good Morning
10 Alt. Deadbug
Into…
1 SET
60 Single Unders
:20 Top of Ring Support Hold
10 Barbell RDL
:30 Tuck Hold
Into..
1 SET
35 Double Unders or 60 Single Unders
:20 Bottom of the Ring Support
10 Deadlifts
:30 Hollow Hold
EXTENDED WARM-UP (ALL)
EMOM × 10 MINUTES MIN 1 – 3-5 Deadlifts*
MIN 2 – 3-5 Dips**
*Start Light and build past workout weight.
**Option for Bench, Box, or Rings.
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
35 Double Unders
10 Deadlifts (225/155)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups
(Score is Rounds + Reps)
KG BB: (100/70)
WORKOUT (FITNESS)
AMRAP × 15 MINUTES
60 Single Unders
10 Deadlifts (155/105)
60 Single Unders
15 Dips*
60 Single Unders
20 Tuck-Ups
*Option for Bench, Box or Rings.
(Score is Rounds + Reps)
KG BB: (70/47.5)
OPTIONAL MURPH PREP (ALL)
WEEK 3/ DAY 1
CONDITIONING
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run