The Mobility
Banded Lat Stretch (1/2 Kneeling)
Quad Foam Roll
The Warm-Up
10:00 working through the following movements
Arm Circle Forward Gravel Jog
Single Arm Chest Press
:30 Strapless Row
:30 Bike
Post Murph Flush
*This will be a good flush from yesterday, and if you did not do Murph, push hard in the working sets!
5 Rounds of:
:60 WORK with a :30 TRANSITION
Short to long ladder sprint
- every touch down counts as a rep. You will go out to the 5m then back, out to the 10m and back, etc.
Single Arm DB Chest Press (light)
Calorie Row
DB Row 2 Ext. light 20 reps
Calorie Echo or Assault
Crossover Step-Ups overs
The Finisher
