Warm Up:
– 300m Jog
– 10 Ring Rows
– 10 Box Push Ups
– 10 Jumping Pull Ups
– 1 Minute Frog Stretch
– 10 Broomstick Pass Throughs
Kipping Pull Up And Push Up Technique
Then
“Murph” (Partitioned)
For Time
– 1 Mile Run, Then
20 Rounds
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats, Then
– 1 Mile Run
**Complete wearing a 20lbs weight vest if appropriate.
Lest We Forget