2 Rounds:
10/10 band kickbacks
10/10 band lat walk
8 Monster Band Air Squats
6 Scap Push Ups
4 Scap Pull Ups
100m Run
Then….
Paused Front Squat
Every 1:30 x 7 sets: (week 4 of 4)
Sets 1-6 :
2 Pause front squats @ 70-80%% ( :2 pause)
Set 7
12 No lock-out back squats at 80-85% of your heaviest set front squats
Then…
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 air Squats
*Starting at 0:00 and every 4:00, 200m Run.
*(there will be a 200m run at the 0:00,4:00, 8:00, 12:00 and 16:00 Mark)
As we get closer to Murph we will be working up in volume, sometimes this will be versions of Murph or Cindy, and others will be similar movement patterns.
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