5.12.25 Workout of the Day

The 1230 PM

Barbell
“This week is a total back off week. We have two challenging weeks after this, so take advantage of keeping it light and snappy. Speed work, technique work and mental recharge are our focus!” -Mayhem

Conditioning
Option 1: Individual
3 RFT
800 m run
20 Burpee Box Jump Overs (24/20)
40 Back Squats (95/55)

Option 2: Team of 2
3 RFT
800 m run
40 Burpee Box Jump Overs (24/20)
80 Back Squats (95/55)

-Run together, partition reps evenly.-

Strength
Accessory
Bench Press
3-3-3-3-3

Interval
Conditioning
Murph Prep Monday Week 3
800 m Run
Into
10 rounds of “Heavy Cindy”
5 Pullups
10 Pushups
15 KB Goblet Squats (50/35)
Into
800 m Run

Midline
3-4 sets for quality
15 GHD Reverse Hyperextensions
15 Hollow Body Rocks
15 Glute Bridges