Memorial Day Monday
Half or Partner Murph
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Wednesday
Part A
5 Sets
25ft Weighted Lunges
Weighted Hip Thrust
”Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Thursday
Back Squat 5 x 6 72% - 75% - 78% - 81% - 84% - 84%
10 sets
Prowler Sprint 50ft
Rest 30s between sprints
Core Circuit 3 Rounds
12 GHD Situps
12 Weighted Back Extensions
1 min Plank
Friday
30min AMRAP Partner Workout
In teams of 2
12 Squat Cleans
20 Toes to Bar or Heels to Heaven
28 Double Unders
500m Row AND 400m Run (1 partner rows while the other runs)
*1 Person working at a time