WARM UP
3 rounds:
1:00 run in place (butt kickers, high knees, etc)
10 band strict press
10 band pull aparts
10 ring rows
SKILL
E2MOM 10:00:
2 strict press + 8 push press + 2 split jerk
*Goal is to work at around 90% of 1RM strict press. Build strength while cycling the push press and then hit the split jerks under fatigue. Coach athletes to try and alternate lead legs during split jerks.
WORKOUT OF THE DAY
“Murph Prep”
200 meter run
5 pull ups
10 push ups
15 air squats
-1:00 rest-
400 meter run
15 pull ups
30 push ups
45 squats
-2:00 rest-
800 meter run
50 pull ups
100 push ups
150 air squats
*Partition calisthenics as needed. Coach athletes to test out different variations to see what works best. Focus is on quality of movement for push ups and air squats. 30:00 time cap.