Warm Up:

1 Round
:30 Pigeon on each side
:30 Standing Forward Fold
:30 Shoulder Stretch at wall

2 Rounds
:15 Ice Skaters
:15 Glute Bridge
:15 Up Dog into Down Dog

Post-Murph Recovery:

This is for you if you did our Mini Murph and want to speed up your recovery to get back to work again!

EMOTM X 16 Mins
1): 20 Bottom of Squat Hold
2 )10-16 Alt. Down Dog Reaches
3) 1 :00 of slow Jumping Jacks/MTN Climbers/Jump Rope or a wall sit
4) Rest

Build: Back and Biceps:

Every 3:00 x 5 sets
10-15 Single Arm Chainsaw Rows/ arm
10-20 Single DB or KB Bicep Curls

Conditioning:

EMOTM x 10 Mins
7-12 Updowns