| 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 |
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| 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) |
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| OPTIONAL ADDITIONAL WORK: |
| A) Banded Mobility and Soft Tissue Work 20:00 |
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