1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7's

2. Workout Prep
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run

CAP 25

40-30-20-10

Bike Cals

Hand Release Pushup

*400m Run after each set

Murph Prep Monday

5 CAP Each Set

5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

RX+ - Weighted Vest (20/14)

Scaling Options:
250m Row
Jumping Pullup - Ring Row
Elevated Push-Ups - Knee Pushups

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)

AMRAP 2

KBS (52/35)

3 Rounds:

5 Ring Pullups

5 Ring Dips

2 L-Sit On Floor into RMU (scale with box)