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
