“The Road to Spartan”
WARM UP
40 Hand-to-hand swings
30 Alternating floor press
20 Alternating Snatch
20 Halo
10 Boot Strappers
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Pull Ups
CONDITIONING
” HALF MURPH ”
For time
Run 800 mt
50 Pull-ups
100 Hand Release Push-ups
150 Squats
Run 800 mt
If You Have a Weight Vest, Wear it #9/6
ACCESSORY WORK
On the Minute x 10
Odd – 15 Cal Air Dyne
Even – Max Ring Muscle-ups in 20″