Sunday
Warm-up
Warm-up
Coach Tatums choice
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
Workout
Metcon
3 SETS FOR QUALITY
40/30 Cal Bike
30 Sit-Ups
10/10 Single Leg Glute Bridge-Up*
10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)
50m Overhead Plate Walk
40/30 Cal Bike
30 Sit-Ups
10/10 Single Leg Glute Bridge-Up*
10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)
50m Overhead Plate Walk
*Option to use DB.
**Pre-Murph Prep Day
-Rest 1:00 b/t Sets-
(No Measure)
Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
(No Measure)
