3 sets as warm-up:
10 alternating hip internal rotation to tall split kneeling
:30 table hold or supine plank
10:00 to build to a max distance shot/ball/odd object overhead toss (see demo vid)
*ideally we would use a shot weighing 8, 12, or 16 lbs, but you’ll have to be creative, easiest sub is literally a rock, ha, look for one in that 5-15 lb range, which should allow you to be explosive (heavier is not better for these)… do NOT use a traditional wall ball, as they are not intended for this purpose
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Every :90 for 12:00 (8 sets):
8-12 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
8-12 sit-ups w/fingertips touching temples throughout
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4 sets:
4/side 3-way straight-leg raises w/:01 pause @ top of each position
:10-:20/side star plank
rest as needed throughout, eemphasis is on quality
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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 :90 piece to allow for at least :45 of rest…