Don’t rip your hands today. Murph is coming up Saturday evening. We do that workout here on Saturday Night. Check facebook for details.

Warm-Up:
400m Jog
Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge

Gymnastics
Bar Muscle-Ups Skill Work
Spend 10-15 minutes going through skill work here for the day

Workout

“No Brakes, Just Gas”
4 Sets, For Reps:
4:00 AMRAP, 2:00 Rest
400m Run
AMRAP in Remaining Time
3-5-7-9-11…
Burpee Box Jump Overs 24/20”
Bar Muscle Ups
*Pick-Up where you left off

Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Get into the round of 11s
Secondary Objective: Complete the run prior to the 2:00 minute mark on each
AMRAP.
Athlete Notes + Workout Strategy:
The goal here today is to spend 90 seconds to 2:00 minutes on the Run which
will allow about 2:00 minutes of work on the AMRAP. This means there will be
roughly 8:00 minutes of working time to tackle the reps on an ascending ladder
of 3-5-7-9… and so on. Go into this with the thought that you could get through
the round of 11 which will be 30+ reps of both movements. With that in mind,
pace yourself accordingly with the focus on efficiency and technique in the movements

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

click the names of the exercise to see demo videos