MOBILITY & WARM UP

800 Meter Run

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

400 Run

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 

400 Meter Run

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

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING

“HALF MURPH”

For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run

time cap 30 minutes