WARM-UP

2 ROUNDS

200m Run

25′ High Kicks + 25′ Cherry Pickers

25′ Toe Walk + 25′ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25′ Knee Hugs + 25′ Toe Grabs

25′ High Knees + 25′ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

“Kelly”

5 rounds for time of:

*400m run

*30 Box Jumps 24/20″

*30 Wall Balls

“KELLY (FITNESS)”

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

OPTIONAL MURPH PREP (ALL)

WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-