April 18, 2019

17
Apr

April 18, 2019

GROUP WARMUP
3 sets –
:30 Row/air bike
20 Double unders

PARTNER CONDITIONING:
As a team of two, complete:
150 Double unders
100 calorie Row
100 calorie Air-bike 
150 Double unders
*split work any-way; one person works at a time

MIDLINE 
EMOM for 9 minutes:
1 – 20 Russian twists 
2 – :30 superman 
3 – :30 hollow hold 

Memorial Day Murph

On Memorial Day, Monday, May 27, we will be doing “Murph” in honor of fallen soldiers. You can do the workout individually or as a team.

Murph is:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run