***Murph Prep #1, bring your vest!***
Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM
Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive concentric. Drive your back up into the bar, generating torque from the ground up. Limit rest to 90 seconds on the sets of 5, and 60 seconds on the doubles as numbers shouldn’t be leaving anyone drained for recovery. Squats should be completed in ~15 minutes.
Conditioning: Weighted Cindy: AMRAP 20 5 Pull Ups 10 Push Ups on DBs 15 DB Front Squats 15/10
Murph Prep #1 – weight vest is encouraged, but even if you wear a vest you will be doing your push ups on the DBs and holding two light DBs for the squats. DBs can be held in farmer carry, front rack, shoulders, ect.