W.U. 3 Rounds of
- 5 x Pushups
- 10 x Situps
- 15 x Air Squats
- 20 x Lunges
- 30 x Jumping Jacks
Skill: 8-10 minutes
- Handstand or Headstand
- Work on getting comfortable upside down
W.O.D “Murph” Training
4 Sequences of
- 400M Run
- 3 Rounds of
- 12 x Goblet Squats or Air Squats if no weight
- 9 x Pullups, Ring Rows, Inverted pullup or bentover row (use 2 weights)
- 6 x Pushups
**Try to keep each sequence to 5 mins or less.
**By the end you will have completed 4 x 400M runs and 12 rounds of the work listed.
