Monday (9a only)

CONDITIONING
"Murph"
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run
*compare to 5/25/15

Tuesday 

MOBILITY
15 min Foam Roll, Lacrosse Ball, Band Stretch

CONDITIONING
"Rowdown"
5k Row with a partner, for time

Wednesday 

STRENGTH
Bench Press
10, 8, 6, 4, 2

CONDITIONING
"Wingardium"
50-40-30-20-10
Double-Unders
200m Run after each set
*compare to 2/29/16

Thursday 

STRENGTH
Back Squat
5x3

CONDITIONING
"Hippo Zippo"
For time:
9-15-21
KB Russian Swings (70/53)
Hand Release Push-ups
*compare to 3/1/16

Friday 

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

OR

"Murph" (5p)

Saturday 

TBD
Community Day