WARM UP:
400 M. Jog
10 High Knee Holds
10 Walking Flamingo’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
LIFT:
Back Squat
3 @ 60%
2 @ 65%
3 x 2 @ 70%
WOD:
“MINIATURE MURPH”
For Time:
800 M. Run
50 H.R. Push Ups
75 Sit Ups
100 Air Squats
800 M. Run
*This workout must be done un-partitioned!
POST WOD:
Roll & Stretch
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