"Summer is coming"
Every 2:00 for 12:00 (6 sets)
10 Dumbbell bench press
10 Ring rows (Make them as challenging as possible)
MURPH PREP WEEK 2
For Quality, EMOM 7:00 (7 sets) of:
5 Pull-ups
10 Push-ups
15 Squats
*After the 7th minute finish with a 400m run at a moderate pace
*Wear a vest or body armor if planning to do Murph vested