Warm Up
Repeat For 5 Minutes
200m Run
10 Scap Pull Ups
10 Scap Push Ups
10 Squats
*After 1-2 Rounds Progress To Pull Ups And Push Ups
WOD
MURPH
COMPETITVE
In A Weighted Vest (20/14)
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run
PERFORMANCE
1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run
LIFESTYLE
800m Run
50 Ring Rows
100 Push Ups
150 Air Squats
800m Run
Stimulus Points
Should Take About 60 Minutes Or Less
Strap In For A Long Workout
Cool Down & Dismissal
100m Walk
Quads Stretch
Prayer Stretch