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 Run