3 sets as warm-up:
10 alternating hip internal rotation to tall split kneeling
:30 table hold or supine plank

Every :60 for 12:00 (4 sets of each):
1st: 1 max distance shot/ball/odd object overhead toss (see demo vid)
2nd: :30 supine plank or table hold
3rd: :30 bottom of lunge stretch (switch sides set-to-set so you do 2 sets on each side)
+
Every 2:00 for 12:00 (6 sets):
10-15 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
10-15 sit-ups w/fingertips touching temples throughout
+
3 sets:
5/side 3-way straight-leg raises w/:01 pause @ top of each position
:15-:30/side star plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: another intentionally “easy” day ahead of tomorrow’s Murph Prep volume. emphasize quality movement throughout and enjoy the lower intensity again… adjust reps in the every 2:00 piece to allow for at least :60 of rest…

3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
3-5 sets cyclical aerobic work of choice, outside if at all possible:
3:00 easy
:90 rest

notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.

3 rounds easy as warm-up:
5 glute bridge to sit-up
10 alternating toe touches from plank
20 single-unders or 20 jumping jacks
*slow & controlled for the 1st 2 again
+
21-15-9 for time w/12:00 cap:
Dual DB deadlifts @ 50/35/hand or kettlebell swings (overhead if no shoulder or low back limitations)
Burpees w/lateral hop over DB/KB/barbell
Goblet squats, 50/35
*can sub a light/moderate barbell, single DB/KB for the 2 DB movements,
+
5 sets:
10 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
rest as needed
+
10:00-20:00 easy mobility

notes: an ugly little triplet to start the day… take your time to fully recover from that before hitting the upper pull work again

5:00-10:00 easy walk, bike, row, jog
+
10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
3-5 rounds @ easy effort:
1st handstand hold/walk progression
2nd handstand hold/walk progression
3rd handstand hold/walk progression
(so pick 3 different progressions and cycle through 3-5 rounds, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
*after each round of handstand progressions, perform a single max unbroken set of double-unders
+
10:00-20:00 slow jog, bike, or row

notes: continued emphasis on improving the skills you’re working on… 1 shot at the max unbroken double-unders each round, when you miss, you miss… if you’ve never done any double-unders, maybe today is the day!

3 rounds as warm-up:
6 scap push-ups
6 alternating hip internal rotations
:30 hollow hold
+
3 sets:
6-12/side front foot elevated split squats, 30X0
:30-:60 rest
6-12/side single-arm bent-over rows, 30X0
:30-:60 rest
+
3 sets:
6-12/side single-leg Romanian deadlifts, 3010
:30-:60 rest
6-12/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 20X2
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: another slow tempo session to balance out Sat’s rep volume, just switching up a couple movements this week (note the split squats have the FRONT foot elevated this week, just 3-6″ will be enough for these)… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and longer rest… if you just have a barbell then make the upper body work bilateral…

2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
3 sets:
10:00 of [800m run + max rounds in remaining time of 5 pull-ups + 10 push-ups + 15 air squats]
5:00 rest
*continue subbing any upper body rowing movement if no pull-up bar access, ideally something that’s roughly as challenging for you as pull-ups
+
easy walk cool-down

notes: same total work time as last week w/a drop in run volume & increase in pull/push/squat volume for most… if you have a vest and plan to wear it for Murph, use it today