Monday
MetconJosie’s on a vacation5 Rounds of:800m Run5 Pull Ups10 Push Ups15 Dumbbell Again Squats 22.5/15kg
Purpose/Objective of the workoutMurph Prep
MobilityScorpion StretchFigure 4 Stretch
Tuesday
MetconEverything okay at house?10 Toes To Bar10 Deadlifts 84/61kg50 Double Unders
Purpose/Objective of the workoutPosterior Chain & Grip Endurance
MobilityStanding Toe Contact StretchBretzel Stretch
Wednesday
MetconATHX 202525 Cal Row20 Dumbbells Thrusters 22.5/15kg15 Field Leap Overs 24/20”10 Burpees5 Sandbag Floor To Shoulder 40/30kg10 Burpees15 Field Leap Overs 24/20”20 Dumbbells Thrusters 22.5/15kg25 Cal Row
Purpose/Objective of the workoutMuscle Endurance
MobilityPigeon StretchCapsule Stretch
Thursday
MetconZercher10 Ring Rows10m Yoke Zercher Carry10m Handstand Walks
Zercher 110m Backward Sled March10 Kettlebell L Sit Taps10 Bulgarian Break up Squats
Purpose/Objective of the workoutStrength
MobilitySeal StretchUnderneath Stretch
Friday
MetconThe Hunt For Gollum4 Rounds of:4 Bar Muscle Up12 Kettlebell Swings 24/16kg18/12 Cal Ski Erg/Air Bike
Purpose/Objective of the workoutShoulder Endurance
MobilityStraddle StretchStraight Leg Crossover
Saturday
MetconBeetroot21-15-9Handstand Push UpsCleans 70/47kg
Purpose/Objective of the workoutTriceps & Bracing
MobilityTriceps StretchStanding Quad Stretch
