WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Shoulders – Pose Running
CONDITIONING
It’s Time To Hero
“MURPH”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest or Backpack #10/6
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
