Last Monday of Murph prep before the real deal. Today is pretty high volume so if you are newer to the gym, please talk with your coach about scaling appropriately. This must be done chipper style, so you are going to feel it on the push-ups. Slow down, do small sets, stick with your standards and do not give into sloppy reps.
Warm-up
Conditioning:
Time Cap 30min
400m Run
50 Pull-ups
400m Run
100 Push-ups
400m Run
150 Air Squats
400m Run
Finish:
Spend at least 5min stretching your lats, pecs/chest, and quads.