Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility
Impact/Focus: Wattage Wave Pool
Warm-up Efforts @ 3 x 25/20cal w/ :20 rest
(find wattage baseline)
Then…
Holding best wattage possible for each of the following intervals
3-6-9-12-15-18-21kcal x :20 rest between each effort.
Post scores to comments.
“OPORD: Murph Prep”
Complete for time
Run 400m
Then…
7 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
Finish with a 400m Run
Post scores to comments.
