Day 3 Week 2 of 5 Murph Cycle

Warm-up

2 Rounds:

10 PVC Pass Throughs

5 PVC Overhead Good Mornings

5 PVC Overhead Squats

Lower Body Strength

Every 90 seconds for 12 minutes (8 sets):

4 Overhead Squats

MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

5 Single Arm KB Swings Right Arm

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Shoulder to Overhead Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

5 Single Arm KB Shoulder to Overhead Left Arm

*Pace Goal: 7-8 Rounds

*goal is to do all reps on one side before breaking

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53