If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat.

Warm-up

Strength:

Every 2min x 10min (5 sets)

Front Rack Reverse Lunges x 12-16 reps @2011

Conditioning:

Every Minute on the Minute x 16min

1- Dumbbell Hang Power Snatch x 6-8 reps each arm

2- Double-unders or Crossovers x 30-45sec

3- Row/Bike/Ski x 60sec

4- Rest or Active Rest in Plank x 30sec