MOBILITY & WARM UP

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Inchworm to Push-ups 
30 Seconds Alternate Spidermans 
30 Seconds Russian Baby Makers 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
3 Barbell Bent Over Row
6 Push-ups
9 Air Squats

SKILLS & SPECIFIC WARM UP

Pull Ups

CONDITIONING

“HALF MURPH”

For Time:
1500 mt Row/Ski – 4000 mt Bike Erg
50 Barbell Bent Over Row #60%BW
100 Push-ups
150 Air Squats
1500 mt Row/Ski – 4000 mt Bike Erg

time cap 30 minutes