| Warmup 3 sets of 4 back rack lunges 4 pullups 4 weighted v ups or ghds up to workout weight |
| Workout 10 rounds, you go, I go with a partner–per movement 10 back rack forward lunges 115/75 (total) 15 pullups 10 weighted v ups OR GHDs Every 5:00, including the start, run a 400 together Rx+ 3-5 (1-2 sets) RMU OR wear a weight vest If you’re comfortable with it, you could do 10 partner pullovers every round So–first round, partner 1 does the lunges, partner 2 does the pullups, partner 3 does the core work. Then in round 2, partner 1 does the lunges, partner 2 does the pullups, partner 3 does the core work. It’s 10 rounds total, you’ll each get 5 sets of each movement, but it’ll go a little quicker (and you’ll be moving more) this way. If you have three people, just shadow. |
| Finisher :60 max air squats rest :30 :30 max air squats Rest :30 :30 max air squats Rest :30 :30 max air squats If you plan on doing murph in a vest, wear a vest. |
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