Monday
4/27/2026
For time
Run 400m
25 pull-ups
50 push-ups
75 air squats
Run 400m
75 air squats
50 push-ups
25 pull-ups
Run 400m
*if wearing a vest for Murph; wear it here
+
3 sets for quality
15 DB RDLs
weighted plank on elbows 45-60 seconds
essentials 4-27-26
A. Take 15 minutes to complete 4 sets of the following:
A1. Back Squats
x10,10,8,8
-start mod. and increase based on feel
A2. Dual KB overhead carry
x50m
+
B. 10 minute AMRAP
8 DB hang clean and jerks
8 push-ups
Run 100m
*add 2 reps to each mvmt every round
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