"Post Murph"
Daily Programming
Warm Up (NFT):
- Foam Roll (All Tight Spots)
- Smash Hips w/ Ball
Then...
EMOM For 9 Min (40 sec on/20 sec off):
- Jump Rope
- Row
- Assault Bike
Then...
Foam Roll & Mobilize (Remaining Tight Spots)
Performance
Met-Con (EMOM For 15 Min):
- 3 Power Clean (135/95/55)
- 3 Front Squat
- 3 Shoulder 2 Overhead
* Complete all moves in one minute *
* Use the same weight for all moves *
Fitness
Mete-Con (EMOM For 15 Min):
- 5 DB Hang Power Clean
- 5 DB Front Squat
- 5 DB Shoulder 2 Overhead
* Complete all moves in each min *
* Use the same weight for all moves *
Mobility (NFT):
- Pigeon Pose
- Couch Stretch
- Lizard Pose
- Dragon Pose
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Smash Shoulders w/ Ball
- Seated Front Fold
- Triangle
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (EMOM For 9 Min):
40 sec on/20 sec off:
- Jump Rope
- Row
- Assault Bike
Met-Con (EMOM For 15 Min):
- Min 1: 200m Run
- Min 2: KB Swings (Max Reps)
- Min 3: Assault Bike (Max Cals)
- Min 4: Row (Max Cals)
- Min 5: Burpees (Max Reps)
* 1 min rest after each round *
Mobility (NFT):
- Pigeon Pose
- Couch Stretch
- Lizard Pose
- Dragon Pose
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Smash Shoulders w/ Ball
- Seated Front Fold
- Triangle
- Ankles/Calves/Shins
- Foam Roll