Wednesday
5/14
For time
Run 800m
30 pull-ups
50 push-ups
120 air squats
50 push-ups
30 pull-ups
Run 800m
*if wearing a vest for murph, wear it here
Essentials
A. 3 sets of the following:
-Banded lateral steps x6-8/side
-Banded foward/backward walk x6-8/each
-Deadbugs x6-8/side
-6-8 barbell good mornings
B. Deadlift: Take 12 minutes and build to a heavy 3 for the day
C. 2 minute AMRAP
50 jump rope
12 step-ups or box jumps
AMRAP shoulder to overhead remaining time
Rest 1min b/t sets
Repeat until 50 completed reps
Cap at 4 sets
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