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:
AMRAP in 10:00 minutes
10 Air Squats
:30 Hollow hold
10 Push Up
:30 Handstand hold
10 RKBS
STANDARD: 35/26 lb
RX: 44/35 lb
SPORT: 53/44 lb
COMPETITION: 70/53 lb
Murph Prep: Week 4 CONDITIONING
5x 400m Runs
Rest 3 minutes between each run