Thursday 5.27.2021

*Reminder: Saturday (5/29) is our annual “Memorial Day MURPH;” register on Zen Planner!

*Full Range will be CLOSED on Monday (5/31), in observance of Memorial Day.

"FITNESS" & “PERFORMANCE”

A. Three sets of:
Sumo Deadlift x 6 reps @ 31X1
(pause for a second on the floor and reset for each rep)
Rest 60 seconds
Half Turkish Get Up x 3-4 reps each arm
Rest 60 seconds
Front Leaning Rest on Rings (or Floor) x 40-60 seconds
Rest 60 seconds

Take enough time to warm-up and build so that all three sets of Sumo Deadlifts are appropriately challenging.

B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
60-ft Sandbag Carry (30-ft down and back)
3 Burpees

*If you do not have a team, complete a set every 60-90 seconds.

C. (Optional) Two or Three sets of:
Reverse Snow Angels x 8-10 reps @ 2121 tempo
Rest as needed
Barbell or Dumbbell Bicep Curls x 10-12 reps @ 2011 tempo
Rest as needed

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here