4.29.24 Workout of the Day

Sunday Funday

Barbell
“Murph Prep Monday”
AMRAP 8
200 m run
10 strict pull-ups
-rest 2 minutes-
AMRAP 8
200 m run
15 strict pushups
-rest 2 minutes-
AMRAP 8
200 m run
25 Squats

Interval
For Time
25-21–18–15-12-9
Calorie Ski or Bike
DB Bench Press (40/25’s)
KBS (53/35)
T2B or V-ups

[After each set complete 400 m run]

Core & “Mini Pump”
3-4 sets for quality
10 DB Bent over rows
15 in & outs
20 DB Pull throughs
:30 second low plank