Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Bootstrapper
20 High Knees in place
5 Dolphin Push Ups
1 Minute Single Leg Flexion w/ Ext each side
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Scaling Options:
-Same movements and Run, ½ Volume (50/100/150) of bodyweight movements
-Same movements with ½ run and reps (.5 Mile, 50/100/150, .5 Mile)
– Scaled Pull Ups – 10 Rounds of 5 Band Assisted Pull Ups or Ring Rows, 10 Push Ups, 15 Squats
– Sub 1 Mile Run with 1600M Row
