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  • Performance


    MEMORIAL DAY MURPH For time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

  • Performance


    3 minutes of z1 work + 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders, lats *foam roll lats *lacrosse ball scap *lacrosse ball pec *foam roll hamstring down to calves *side lying db ext. rot. x 10/side *half kneeling bottoms up press *single leg RDL x 10/side *single leg balance (scale or