10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate #AHAP
Minute 2: 10x Burpees
Minute 3: 12x 2KB Front Rack Squats
Minute 4: Rest
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest
*Greek huntress and an exceptional athlete. She was also a favourite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.
1:00 Plank
10x Sit-ups
15x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
3x Rounds of Tabatas
(Tabata = 8x rounds :20 work & :10 rest)
2 handed KB swing
Left hand RKB swing
Left hand KB thruster
Double hand KB swing
Right hand RKB swing
Right hand KB thruster
2 handed KB swing
Burpees
Tabata
(8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
12:00 EMOM
10x KBS
5x Burpee + Tuck Jump
*Do both movements within each minute
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
CHIPPER (For Time)
10x 360 Squat Jumps
20x Burpees
30x Push-ups
40x Plank Hip Taps
50x Lunges
60x Air Squats
The programmed work for today is for the day after MURPH and the day after that. Monday is Memorial Day anyways, so rest up. Eat that burger and drink that beer 🙂
Get ~25:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
Get 1 to 2 miles of brisk walk or slow jog.
We’re looking for active recovery for ~ 20:00