8.13.16 “Nate”

August 12, 2016

Cailin Murphy will be heading down to University of Miami on Tuesday to start her freshman year and join her brother Ryan down in Canes-ville!!! We are so proud of her and wish her the best of luck! We miss her already and can’t wait to see her for Thanksging Murph!!!

FITNESS & LIFESTYLE

“Nate”
AMRAP 20 Minutes
2 Muscle Ups
4 HSPU
8 KB Swings (70,53)

Scaling options for 2 Muscle ups:
L1 4 Burpee Chest to bar Pullups
L2 6 Burpee Pullups
L3 6 Burpee Jumping Pullups
(No Banded Pullups Today)

EXTRA CREDIT

(below is only extra credit if you need work in these areas)

CORE
Leg Raises 4×20-30reps

ENDURANCE
Choose ONE of the following sports:
Run 2 Miles for Time

STRENGTH
a. BB bicep curls 4×15 reps
b. BB Tricep nose breakers 4×15 reps
Superset A and B with minimal rest

 

PERFORMANCE & SPORT

A. “Nate”

B. Goat Work
Spend 15-20minutes working on a skill

C. Gun Show
a. BB bicep curls 4×15 reps
b. BB Tricep nose breakers 4×15 reps
Superset A and B with minimal rest

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