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Day 1 Week 1 of 5 Murph Prep

0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/10 Band Lateral Walks

6 Double KB Front Squats

Strength:

15-minute time block

4x6 Front Squats at 70% and build

Back Squat Max Reps at heaviest front squat weight

Workout:

5 Rounds For Time:

20 Russian KB Swings @53/35

5 Wall Walks

*split reps as needed

*Pace Goal: 8:00-10:00

*posterior chain and core strength endurance

*Swings: relax your arms, good hip hinge, flex your butt

Earlier Event: April 20
Week 5 of 5 Day 6 Big Three Cycle
Later Event: April 23
Day 2 Week 1 of 5 Murph Prep