Murph is coming, and today is a good day to train for its misery.
Spend 2 minutes in Z1
Then, 2 rounds
10 Russian KBS
10 goblet squats
10 ring rows
Shoulder stretches to prep for the strength
15 min EMOM
1. 3-6 strict pull-ups w/1130 pace
*ninjas can go weighted but shouldn’t sacrifice tempo
2. 10-15 close grip push-ups
3. 15 GHD sit-ups
*This EMOM can quickly get written off because of its lack of a barbell, but a day like today is just as important. We can prioritize form and work on moving well and efficiently through each bodyweight movement.
15 min AMRAP
50 walking lunges