WARM UP
:10 high knees in place + 4L down backs + 2L traveling hamstring stretch
:10 high knees + 4L db + 2L traveling SL RDL
:10 high knees + 4L db + 2L side lunge – reach behind
-then-
2 Rounds:
15/15 banded lat pulldown
1L lunge + twist
MOBILITY
1:00/1:00 static hamstring stretch
1:00/1:00 chest stretch on rig
WOD
All classes except for 5am/5:30am Complete the Murphy Challenge:
1 Mile Run (ask Ryan for the route)
20 Rounds or however members want to break up:
5 pullups
10 pushups
15 air squats
1 Mile Run
PART I.
Buy In = Run 1 Mile
15 minute AMRAP:
- 25 mountain climbers
- 10 med ball cleans
- 25 high knees in place
- 10 wall balls
- 25 sit-ups
Cash Out = Run 1 Mile
PART II.
4 RFT:
- 100 singles
- 25 crunches with feet up
- 50 singles
- 15 leg drops