THURSDAY
| Skill
35 min EMOM
1: 8-15 Box jump overs 2: 8-14 Toes to bar 3: 6-10 Shuttle runs 4: 3-5 Bar Muscle ups 5: Rest
Active: Straight leg raise and box BMU
Lifestyle: knee raises and strict banded pull ups
Cardio should be no more than a :45 second effort for everyone.
If you are wanting to give Murph a fair crack then consider your approach here regarding your shoulders, toes to post or sit ups are a good sub for T2B. Low volume strict pull ups are a good one for muscle ups.
Endurance day! But also with a focus on maintaining bigger sets of gymnastics. Pick a rep range where you can finish each round in 40-45 seconds for the majority of the workout and your first round feel like a 6-7/10 difficulty. This is so you can maintain right to the end where it will become more challenging. |
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