Warm-up

Strength:

Every 2min x 10min

Front Rack Dumbbell Walking Lunges x 16 steps

Make these as difficult/heavy as possible while maintaining proper form and unbroken sets.

Conditioning:

Back to some Murph prep since we are 2 weeks out.

800m Run (2×400)

40 Pull-ups

600m Run

30 Chest to Bar Pull-ups

400m Run

20 Bar Muscle-ups