Strength
10 Tempo RDL (No tempo on the way up, 5 second hold at the top then 5 second decent)
12 Glute Bridge
10 Side Plank rotations
4 Rounds (Not for speed)
Workout
Climb the ladder for 12 minutes
10-20-30-40-50…
Russian KB Swings
Sit ups
Double Unders
Athletes: The day after Murph is always a hard one to fit in! If you are beat up take some time for self care today. If you feel good then the workout should be a good recovery to keep the body moving! Some strength that focuses on the hammies and gluets. Into a 12 minute AMRAP where you should be able to push the pace.
Endurance
“Death by 10 meter sprints”
Minute 1.) One 10m Sprint
Minute 2.) Two 10m Sprints
Minute 3.) Three 10m Sprints
… And so on until you fail.