Cardio

1 x 10:00

Ipsilateral Dead bugs

4 x 1:00

Side Plank Rotation

4 x 10

Superman

4 x 30

Heel Elevated Bulgarian Split Squat

4 x 8

Back Squat

5 x 1

Pull-Up

5 x 5

Lying Hamstring DB Curl

5 x 10

Bench Adduction

5 x 10

Calf Raise

5 x 15

Run

Jump Rope

3 x 50

Scap Depressions

3 x 10

Lateral Med Ball Throw

3 x 10

Explosive Med Ball Chest Pass

3 x 10

DB Floor Press

3 x 10

Barbell Incline Bench Press

5 x 1

Dips

8, 8, MAX

DB Pullover

3 x 8

Barbell Bicep Curl

8, 8, MAX

Tac Circuit

Run

Russian KB Swing

1 x 10

DB Snatch

1 x 10

Plate Hammer Curl

1 x 10

Cardio

1 x 0:10

DB Teapot

4 x 10

Single leg weighted glute bridge

4 x 10

Back Squat

5 x 4

Romanian Deadlift (RDL)

3 x 6

1-Arm DB Row

3 x 10

Standing Calf Raises w/ Single DB

3 x 30

Banded Anterior Tibialis Raise

3 x 30

Run

Cardio

1 x 10:00

Leg Cradle Lunge with Left and Right Stetch

3 x 10

Deficit Push Up

3 x MAX

Seated DB Press

4 x 8

Band resisted DB Floor Press/Flies

4 x 8

Skull Crusher

4 x 10

Seated Lateral Raise

3 x 8

Front Plate Raise

3 x 10

Incline Bench Shrug

3 x 12

Leg Mobility

1 x 10:00

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor" From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005. For time: 1mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile Run Each movement will completed before moving on to the next. Start and finish with a mile run. Conducted in vest with plates or weight vest

Run

1 x 40:00

Contralateral Jacknives

3 x 1:00

Captain Morgans

3 x 1:00

Russian KB Swing

4 x 25

Glute-Ham Raise

4 x 7

Reverse Shrugs on Dip Bars

4 x 10

Barbell Shrug

4 x 10

DB Bicep Curls

4 x 10

Seated Incline DB Curls

4 x 10