Saturday, 05.23.20

Team:

A. AMRAP 10 – 1:1 alt

3 deadlifts 225/153

100m shuttle run (burden if possible)

10 t2b / weighted sit-ups

Rest 2-3 min

B. Afap

100 devils press 50/35

300′ HS walk (total) or 300′ bear crawl (each)

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Individual – Full Gym:

A1. Deadlift 3-3-3-3 @75%

A2. 100m Weighted Shuttle Run

A3. 10-15 t2b

x 4 supersets; Rest accordingly between sets

B. 3 rds

1k row

35 kB Swings 53/35

50’ HS walk

Rest 2 minutes between

+

20-30 min foam rolling and recovery (athlete specific). Prepn for “Murph” Memorial Day

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Minimal Equipment:

A1. Good morning x 10

A2. 100m burden shuttle run (somethjng weighted)

A3. 10-15 weighted sit-ups

B. 3 rds

15 devils press

50′ HS walk / bear crawl

+

10-15 min foam rolling / stretching

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