GENERAL MOBILITY

:45/:45 Rig Pec Stretch

20 Calf Pumps in Down Dog

6 Slow Bootstrappers

:45/:45 Rig Lat Stretch

Into…

1:00 Cardio Choice #1

Into…

2 ROUNDS

10 BW Good Mornings→ BB Good Mornings

10 Tuck-Ups→ KB Heel Taps

10 KB Deadlift→ Russian KB Swings

50m Suitcase Carry

1:00 Cardio Choice #2

3:00 Cardio Choice

15 Slow Good Mornings (Barbell Optional)

30 Alt. KB Heel Taps

3:00 Cardio Choice

30 Russian KB Swings (Athlete Choice)

200m KB Suitcase Carry**

*Pre-Murph Sweat Session — Goal is to move, sweat, and have fun. Don’t go all out, safe your energy for tomorrow.

**Switch hands as needed.

(No Measure)

2:00 Foam Rolling

1:00/1:00 Wall Stretch

1:00 Olympic Wall Stretch

1:00/1:00 Calf Smash

1:00 Corpse Pose

(No Measure)