-Warm Up-


2 rounds


8 banded pull aparts

6 sumo inchworm +push up

8 sciatic nerve floss

6 - 4 part squats

200m run


-Strength-


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

https://youtu.be/dU2__05BdGs



-WOD-


4 RFT


400m run

15 push ups

30 air squats


*murph prep add a vest!


Looking to finish in the 10-12 minute Range