Monday- May 27th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Run

10 OHS w/PVC

10 Good Mornings

10 KB Swings

10 Samson Lunges

10 High Kicks

10 Huggers/Skiers

5 Single Leg Broad Jumps (each leg)

20 Plank Shoulder Taps

+ Today's Warm-up Movements:

*Scapular Push-Up x 10

*Ring Rows x 10

A. “Murph”

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*1 mile run: straight left out the door, right at the stop sign, all the way to the yield sign at the roundabout- same way back


“1/2 Murph”

For Time:

800 Meter Run

50 Pull-ups

100 Push-ups

150 Air Squats

800 Meter Run

**Partition the pull-ups, push-ups, and air squats as needed.

B. Buy-Out

Samson Stretch x 2:00 each

Forward Fold x 1:00 each

Pec Smash x 2:00 each

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