| Warmup 10:00 of: 5 knight to hamstring/leg 10 pass throughs 5 reps of your explosive hip movement |
| Workout 15:00 EMOM A Explosive hip movements B 15 vups C 50 total woodchops Then: For load: 400m carry No equipment: 3 vertical jump for max height KB/DB–5-10 heavy russian swings Power Clean–3 power cleans at about 70% of your max |
| Day after murph stretch/flow 10:00 of: 10 alternating groiners :30 side plank left 20 pvc pass throughs :30 side plank right 1:00 easy movement (jog/walk/bike/etc) |
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