Murph & Barcelona Prep Week 5

Monday

MetconZinddy250/200m Ski/Row5 Pull ups10 Push Ups15 Dumbbell Again Squat 22.5/15

AimShoulder Endurance

MobilityHurdle StretchCapsule Stretch

Tuesday

MetconCarrot Cake10- 15- 20Burpees over the bar20- 15 -10Hand Stand Push UpsRest 2 min

Amrap Unbroken Grasp Energy Cleans 61/43kgEvery time you drop the bar do 20 Double Unders

AimSmart Tempo

MobilityForearm StretchSeal Stretch

Wednesday

MetconI RunBuy in 600m run6 Rounds6 Energy snatch 52/35kg6 Field Jumps6 Toes To BarCash out 600m run

AimBarbell Biking

MobilityCouch StretchBretzel Stretch

Thursday

MetconBarthelonaFor Time:1000m Bike20m Sled Push500m Row20m Sled Pull500m Ski40 Burpee Broad Jumps1000m Bike100m Farmer Carry500m Row50m Lunges500m Ski50 Wall Balls

AimEngine Builder

MobilityStraddle StretchSamson Stretch

Friday

MetconBíodh grá agaibh dá chéile.2 Rounds of:4 Floor To Overhead 61/43kg4 Burpees Over The Bar8 Toes To Bar

2 Rounds of:4 Floor To Overhead 61/43kg4 Burpees Over The Bar8 Pull Ups

2 Rounds of:4 Floor To Overhead 61/43kg4 Burpees Over The Bar8 Chest To Bar Pull Ups

1 Rounds of:4 Floor To Overhead 61/43kg4 Burpees Over The Bar8 Bar Muscle Ups

AimFull physique power & talent take a look at

MobilityBretzel StretchCapsule Stretch

Saturday

MetconCute Socks1 Rope Climb10m Sled Backward March10 Push Press 22.5/15kg

Cute Socks .15 Abwheel Roll Outs10m Sled Pull10 Double Beneath Crossover

AimStrength

MobilityScorpion Stretch

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