FUNCTIONAL FITNESS
Part 1:
3-4 rounds:
A1. 2 Turkish get ups per arm
A2. 10 Plank KB Pass Through
A3. :30 Hollow Hold
A4. :30 Arch Hold
Part 2:
10 Rounds for time:
6 TTB (scale reps to 3 if you cannot do 6 unbroken)
6 Med Ball Squat Cleans
* This should be a SPRINT
STANDARD: 14/10
RX: 20/14
SPORT: 30/16
COMPETITION: 30/20
Murph Prep: Week 1
CONDITIONING
4x 400m Runs
Rest 2-3 minutes between each run