Core Work

3 Rounds:
10 V-ups
10 Supermen
10 Plank – Knee-to-Elbow

Death by BBJ

Death by Burpee Box Jumps
Minute 1 – 1 Burpee Box Jump
Minute 2 – 2 Burpee Box Jumps
Minute 3 – 3 Burpee Box Jumps
.. Continue to increment by 1 rep each minute, until work can no longer be completed within the minute
*Rest remainder of each minute
*Score is furthest round completed – Minute 10/10 Burpee Box Jumps = score of 10

Bench Press 5-5-3-3-1-1

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep
#6: 1 rep
*Weight is athlete’s choice, build throughout

Murph Work

9 Minute EMOM Rotating Through:
12 Pull-ups
15 Push-ups
20 Overhead Squats (PVC or 15lb Bar)
*141 Reps Possible

10 Minute Thursday

10 Minute AMRAP of:
20/14 Calorie Row
15 Jumping Squats
15 Toes-to-Bar

Front Squat 5-3-2-1

Front Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%

Double Tabata

8 Minutes of Tabata
20 Seconds of Work, 10 Seconds of Rest
Alternating Between:
Walking Lunges
Slam Balls (30/20)

Murph Work

9 Minute EMOM of
14 Pull-ups
17 Push-ups
20 Goblet Squats
*Weight is athlete’s choice.
*153 Reps Possible
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