Day 3 Week 1 of 5 Murph Cycle

Warm-up

3 Rounds:

PVC Ankle Mobility

PVC Pass Throughs

PVC Overhead Squats

Lower Body Strength

Every 90 seconds for 15 minutes (10 sets):

3 Overhead Squats

*Sets 1-4: light to moderate, Sets 5-7: Moderate to heavyish, Sets 8-10: Heavy

MetCon:

5 Rounds For Time:

20 Russian KB Swings

60' KB Drag Bear Crawl

*Pace Goal: 8:00-10:00

*posterior chain and core strength endurance

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

*KB Drag Bear Crawl: breathe and move

Beginner: 15 reps of each, 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53