Warm-up: 200m Run then 3rds of: 4 Ring Row or Strict Pull-up 5 Tempo Push-up @1111 6 Air Squat @12X1 Strength: Build to a 1RM Shoulder Press Conditioning: More Murph Prep…. Time Cap 30min 1000m Run 30 Pull-ups 30 Push-ups 60 Air Squat 30 Push-ups 30 Pull-ups 1000m RunRead More
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