 Jonathan showing up to do work StrengthPush Press -Find 3RM then drop set 3 reps @ 90% of 3RM Met-Con4RFT:
12x Burpees 9x Box Jumps (24/20") 6x Power Cleans (155/105#)
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 ZoAnn Soft Tissue/MobilityTake 10 minutes to get your body feeling better Conditioning 3 Sets For Quality Not Time:
4:00 Minute- Row 0:45 Second- Left Side Plank/Right Side Plank 10x Barbell Good Mornings (95/65#) 1:00 Minute- Double Unders 200m Sled Drag  Lt. Michael P. Murphy "MURPH"For Time: 1 mile run 100x pull-ups 200x push-ups 300x air squats 1 mile run -If you have a 20lb weight vest or body armour, wear it. Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.
Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds |
AuthorCoach Erin |
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