Warm-up

Conditioning:

Mini Murph Mash Up

-400m Run

5rds

5 Pull-up

10 Push Press 65/45

15 Front Squat

-750m Run

5rds

5 Pull-up

10 Push-up

15 Air Squat

-400m Run

Strength Finisher:

As time allows, 3-4 sets

30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @2010 (use barbell)

Banded Triceps Pushdowns x 20 reps

20 Single Leg Alternating V-Ups