We had planned to do Murphy today, but because of the weather change it’s back to tomorrow!
here is what we have planned for today:
Back Squat
15 Minutes working on depth and range of motion
set 1 – 50% – 7 reps
set 2 – 65% – 5 reps
set 3 – 80% – 3 reps
deload to starting weight
set 4 – 60% – 20 reps in as few sets as possbile
17 Minute Running Clock
4 minutes
6 box jumps
15 double unders
2 minute rest
6 minutes
9 ring rows (advanced have elevated feet)
12 KBS 24/16
15 Atomic Sit-ups
2 minute rest
3 minutes – Max Effort ROW – distance
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