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Tuesday 5/30/23

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Murph Recovery METCON:
EMOM 30:00
Min 1: & 2: 1:40 Cal Assault Bike
Min 3: 20 Ground to Overhead w/ Plate (RX: 45/35)
Min 4: 60 Double Unders
Min 5: 16 Alternating Box Step Ups (8 ea. leg) (RX: Box @ Knee Height)
Min 6: 20 Starfish Crunch
*SCORE is Assault Bike Cals for Total workout
Coach Led Mobility:
1:00 T-Spine Foam Roll
1:00 Pike Stretch
1:00 Pancake Stretch
1:00 ea leg — Banded Hip Flexor Stretch (2:00 total)
1:00 ea arm — Banded Front Rack Stretch (2:00 total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 Doorframe Stretch (each athlete in a squat rack)
OPTIONAL ADDITIONAL WORK:
A) Banded Mobility and Soft Tissue Work 20:00

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