Murph is coming, and today is a good day to train for its misery.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 Russian KBS
10 goblet squats
10 SDLHP
10 ring rows
10 push-ups
Mobility
Shoulder stretches to prep for the strength
Strength
15 min EMOM
1. 3-6 strict pull-ups w/1130 pace
*ninjas can go weighted but shouldn’t sacrifice tempo
2. 10-15 close grip push-ups
3. 15 GHD sit-ups
*This EMOM can quickly get written off because of its lack of a barbell, but a day like today is just as important. We can prioritize form and work on moving well and efficiently through each bodyweight movement.
WOD
“The Challenge”
15 min AMRAP
200m run
50 walking lunges
