WOD
Warm-up
2 Sets
3 Inchworms
10e/side Side Plank Hip Tap
5e/arm Tripod w/ Reach
5 Double Push-up Burpee
100m Run
Strength
4 Sets
8/6/4/3 Tempo Close Grip Bench Press
20-30sec GHD Hollow Hold
100′ Farmer’s Carry (AHAP)
(2) https://youtu.be/i7hLslXDUww?t=5
Conditioning
Tabata (20s Work/10s Rest) x 4 Rounds (6 Minutes):
(1) Supinated Body Row
(2) Mid Push-up Iso Hold
(3) Air Squats
Rest 2 minutes, then 1-Mile Run
Rx+ wear a weight vest (20/14)
Murph Prep – Accumulate good quality volume
Body Row: https://youtu.be/zbLAEQ3e9gw
Push-up Iso: https://youtu.be/y57HWHvIjMk?t=1