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– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)

Post scores to comments.

Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility

Samy Daghir

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