865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 6-7-2021

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Monday 6-7-2021

Warm Up

3 Rounds:
8 Lunge Elbow to the Floor (Total)
4 Inchworms
:30 Bar Hang Or :30 Handstand Hold

Murph Prep Monday Bodyweight

AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats

*BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest

Murph Prep Monday Minimal

AMRAP 15 Minutes
25 Strict Pull Ups Or Lawnmower Rows (Each Arm)
50 push ups
100 air squats
*All with a 20#/14# Vest

Accessory

3 rounds:
20 Hip Bridges (2 sec pause at top)
10 Deadbugs
20 Clam Shells (R/L)

Bonus Stretching

1:00 Couch Stretch (R/L)
1:00 Pigeon Stretch (R/L)
1:00 Seal Stretch


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