WARM UP

(11 min)

:10 high knees in place + 2 easy down backs + 2L traveling hamstring stretch
:10 high knees in place + 2 easy down backs + 2L soldier walks
:10 high knees in place + 2 easy down backs + 2L dyn. quad
:10 high knees in place + 2 easy down backs + 2L dyn. hip ext. rotation

-then-

1L lunge + twist (both directions
10 inverted bar/TRX/ring rows
:45 plank

STRENGTH

A. EMOM x 12 Min

• M1 – 5 deadlifts (105/155)
• M2 – 2L heavy farmer carry

B. Series – 3 Rounds:

• 8 DB Chest Press
• 10 strict knees to chest

WOD

(18-24 min)

Murphy Practice – 8 RFT

• 100M sprint (row for scaled)
• 5 pullups (total of 40)
• 10 pushups (80)
• 15 air squats (120)