Monday Time Cap: 16:00
For average time:
4x400m sprints scale to keep time within 2 mins
*Rest 2 mins b/w efforts
Tuesday Time Cap: 35:00
Team “Murph”
1 mile run (as team)
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run (as team)
Wednesday Time Cap: 18:00
1000m Row
30 Burpees
50 Pull-Ups
50 Push-Ups
1000m Row
Thursday For max complex
Clean & jerk Complex
3 Position C&J
*Build to heavy set, use for 5 total sets*
Friday Time Cap: 10:00
“Grace” For Time: Push for Rx
30 C&J (135/95)
