M-miles, get them in!!!
U- upgrade practice your skill each week
R-reps, split them up and get them in!!! Cannot be all done in one day.
P-prep mobilize the specific areas
M- run 15 minutes for max distance
U- perform 3 “30 second” push ups , 10 seconds down, 10 seconds hold, 10 seconds up. Perform 5 “30 seconds” squats, 10 seconds down, 10 seconds hold, 10 seconds up
R-perform a 10 minute push up and squat Emotm. The goal is to perform max reps of each movement.
Minute 1- push ups
Minute 3- push ups
Minute 5- push ups
Minute 7- push ups
Minute 9- push ups
P- perform a 5 minute squat test 6 days this week
H- consume 70% of bw in liquid daily
30 toe raises
60 sec supinated hang
10 lunge and reach
Clean and split jerk
5 pull ups
10 push ups
Clean and jerks