Warm-up

Conditioning:

Continuing with Murph prep and adding some running along with a little bit of weight on the squats.

Time Cap 18min

50 Front Squats 45/35

800m Run to Post Office

50 Air Squats at the crosswalk

800m Run to CFWP

50 Back Squats 45/35

Skill Finisher:

The focus of this section is QUALITY reps.

Every Minute on the Minute x 10min

1- 30sec Max Effort Strict Chin-ups

2- 30sec Max Effort Hand Release Push-ups