FUNCTIONAL FITNESS
Part 1:
3-4 rounds:
A1) Split squats w/ 3 sec down tempo: 6-10 Each leg
A2) Goblet curtsy lunge; 8-10/leg
A3) Sandbag or Wall ball bear hug bottom of squat hold; 30-45 sec
Part 2:
3-6-9-12-9-6-3
Squat Clean
Burpees Over Bar
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 105/85 lb
COMPETITION: 115/95 lb
Murph Prep: Week 2
CONDITIONING
2x 800m runs
Rest 4 minutes between each run