5/21/20 – MURPH

https://youtu.be/RJ1uUzLulYY

WARM UP

EMOM for 5min complete:

8 air squats + 8 alt FLR windmills + 8 tuck jumps

Then,

Goblet squat + floor press complex - 2x

 

ADVANCED

STRENGTH

EMOM for 15min complete:

Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 70/53

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 8 push ups + 8 box jumps 24/20

 

INTERMEDIATE

STRENGTH

EMOM for 15min complete:

Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 44/35

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 8 abmat push ups + 8 box jumps 20/16

 

BEGINNER

STRENGTH

EMOM for 15min complete:

Min1: 8 goblet squats 26/18

Min2: 4R/4L KB floor press + 1/4 TGU

Min3: 4 knee push ups + 4 box step ups 16/16

 

ADVANCED

WORKOUT

10-20-30-40-50

Double unders

RKBS 53/35

Box dips

**RPE 6**

 

INTERMEDIATE

WORKOUT

10-20-30-40-50

Singles x2

RKBS 35/26

Box dips

**RPE 6**

 

BEGINNER

WORKOUT

10-20-30-40

Singles

RKBS 26/18

Box dips

**RPE 6**