Please note:  If you performed Murph, skip Part A and work on gymnastic goats or 20 minutes of easy aerobic work. Fitness  A.  Establish a 5RM Back Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  20 x Russian Swings  30 x Double-unders (3:1) ...Read More