Workout of the Day: Saturday, 29-April-2023
Warm-up
Altered “Murph” (AMRAP – Rounds and Reps)
20 Min AMRAP
Partner 1 – Run 400M
Partner 2 – AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
***Once partner 1 returns from their run, switch. Continue this sequence for the duration of 20 Mins.
Optional: if athlete performs “Murph” Rx, they may use a weighted vest.
Mobility
Pigeon Pose
Roll Glutes, Back and Quads
Group Game: Coaches Choice
Running Warm-Up
Then, Complete 3 Rounds:
1 Min Cardio Choice: Row, Bike, Ski
10 DB Pull Thru
10 Alt Reverse Lunges
10 Ring Rows