Warm-up
Spend 2 minutes on a foam roller
Spend 2 minutes in Z1
Then, 2 rounds
10 sit-ups
10 RKBS
Mobility
Banded shoulder
Ankle mobility
Strength
3 rounds not for time
:25 ab plate switches
20t goblet lunges
15 OH DB tricep ext.
10 alt. DB curls
Good old fashion bodybuilding session. Will be good right before Murph.
WOD
“Annie’s got a Run”
50.40.30.20.10 sit-ups
After every round complete
200m run
12/10 cals on AB
The goal today is to get a good sweat will preserving your Murph muscles. Remember to drink plenty of water before and after this one. If you aren’t coming to Murph, this workout will be really tough if you push the pace. Digging in on the run and bike will make the sit-ups 10x tougher.
