-Warm Up-

2 rounds

8 banded pull aparts

6 sumo inchworm +push up

8 sciatic nerve floss

6 - 4 part squats

200m run


4 sets (superset)

12 incline DB bench press

8 Ring Push Ups

(Lower rings so they are just hovering the floor)

10 reverse ring flys




400m run

15 push ups

30 air squats

*murph prep add a vest!

Looking to finish in the 10-12 minute Range