Foam Roll: Pec Stretch, Lats, Tricep, Legs
Accumulate 1 minute dead-hang on the rig.
20sec Side Plank w/ Leg Lift
8 Dive Bomber Pushups
10 Alt Cossack Squats
Warm-up to 50%, then 1 set of 20 reps UNBROKEN.
Do not go above 50% of 1RM. Lower the weight if needed.
(start of a strength squat cycle)
In Preparation for Memorial Day (Murph Challenge)
AMRAP in Teams of 2, alternating rounds, for 12 Minutes:
15 Air Squats
… then immediately into
1 Mile Run