Warm-up

Strength:

Every 90sec x 24min (4 sets) of:
Station 1 – Dumbbell or Kettlebell Front Squats* x 6 reps @4141
Station 2 – Wall Walks x 5 reps + Handstand Hold in remaining 60sec
Station 3 – Walking Lunges** x 16-20 reps
Station 4- Ring Pull-ups x 6-8 reps + Hollow Hold in remaining 60sec

*At 10sec a rep, this should take 60sec. Modify to single KB goblet squat or bodyweight. Get FULL depth.

**Use kettlebells or dumbbells and hold any way. Challenge yourself with different styles.

Conditioning:

*Murph prep. Don’t avoid things you don’t like!

Run 1 Mile