“there is no spoon” week 3 day 1
2 sets : light (use as warm up)
- 5 behind neck press + 5 ohs
back squat : wave
- 8@ 50%
- 6 @ 55%
- 4 @ 60%
- 8@ 55%
- 6 @ 60%
- 4 @ 65%
- rest :90-2:00 between sets
Monday “Murph Prep”
“Cindy”
20-min amrap
- 5 pull ups
- 10 push ups
- 15 air squats
optional : cash out -> 1 mile run
