Dynamic Warmup

1 Building run

1 Building walk

1 Building run



Back Squat




EMOM for 18 minutes

Even Minutes - 3 Dead lift @ 70% of 1 RM.

If you did Murph yesterday do %60 of 1RM

Odd Minutes - 10 Shoulder to Overhead w/Dumb Bell

(5 each arm)


Rest 2 minutes 


2 min max shuttle runs

*if you did Murph yesterday do not do run portion. 

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