1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

10 x Air Squats

20 x Shoulder Taps

3) Lower Body Strength Endurance:

3 Rounds

20 seconds of Max Double KB Front Squats

10 seconds rest

20 seconds of Max Single KB Goblet Squats

10 seconds rest

20 seconds of Max Air Squats

10 seconds rest

30 seconds x Wall Sit

2 minutes rest

*DBs can be used as well, must hold in front rack

4) MetCon:

AMREP 4:

30 Plate Ground to Overhead

30 AbMat Sit-ups

Max Rep Push-ups with remaining time

—2 minutes rest—

*goal is to pre-fatigue shoulders and core to simulate accumulated fatigue on push-up sets in Murph

*no matter what level you are doing, be strict on push-up form…chest to deck, fully locked out

*score is total push-ups

*Pace: Aggressive: 150 total reps, Solid: 120 total reps , Limit: 90 total reps

Beginner: 15/10, knees, hands elevated or banded push-ups

Intermediate: 25/15, knees, hands elevated or banded push-ups

Advanced/Sport: 45/25