WARM-UP

1 ROUND
:30 Arm Only Rowing
:30 Arms + Body Rowing
:30 Half Slide Rowing
1:30 Full Slide Rowing

Into…

2 ROUNDS
10 Up-Down to Down Dog
10 KB Deadlifts
10 Alt. Lunges
5/5 Wrist Circles

*RND 2 complete Russian KBS + KB Goblet Lunges

STRENGTH (ALL) — 4 SETS 8/8 Back Rack Reverse Lunges

Back Rack Lunges for load:
#1: 16 reps
#2: 16 reps
#3: 16 reps
#4: 16 reps

WORKOUT (ALL)

AMRAP x 16 MINUTES
250/200m Row
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

EXTRA CREDIT (ALL)

FINAL MURPH PREP
6 SETS
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats

-Rest 2:00 b/t Sets-

*Goal is to grease the grooves for Murph next week. Work on Keeping the Pull-Ups unbroken and the Push-Ups to 2 quick sets. Practice different Air Squat cadences but make sure you are hitting full depth!

(No Measure)