THURSDAY

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.