– UPPER: PUSH/PULL –
Bench & Row

5 sets of:

6 Barbell Close Grip Bench Press @ RPE 6-7.5
6 Barbell Pendlay Rows @ building

*Rest 1:00 in between sets.
*Close grip bench should be about shoulder width.
*Pendlay rows building by feel.

– WORKOUT OF THE DAY –
“POST MURPH EMOM SPECIAL”

EMOM 20:

1: :45 sec of Max Ball Slams or Sandbag Cleans @ tough weight
2: 9/12 Cal Echo Bike
3: 9-12 Burpee To Target
4: 12/15 Cal Ski Erg
5: Rest

*Score= total slam balls / sandbag cleans completed across.
*Post murph flush. Modify things as needed based off how you feel.

F: Slam Balls ; 9 Burpee To Target & 9/12 Calories
P: 12 Burpee To Target & Sandbag Cleans @ 100/150