Head Coach - Mike Fantini
RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
Row 250m
10 Box step-ups
5 Inchworms
3. MetCon
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(NO vest. Partition pull-ups, push-ups, and squats any way you want.)
(beat your time from memorial day!!!)
RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
Row 250m
10 Box step-ups
5 Inchworms
3. MetCon
"1/2 Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
(NO vest. Partition pull-ups, push-ups, and squats any way you want.)
COMPETITION
1. Side Work
20 6/4″ Deficit strict HSPU for time*
*Row 150m every time you break the set
