WARM UP
*No Pull-Up Challenge
- :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch
- :10 high knees + 4 easy down backs + 2L soldier walks
- :10 high knees + 4 easy down backs + 2L hip ext. rotation
-then-
1 Round:
- 20/20 banded lat pulldowns
- 2L lunge + twist
MOBILITY
1:00/1:00 banded lat stretch
1:00 tactical frog
WOD
MURPHY PRACTICE – 14 Rounds For Time:
- 100M sprint
- 5 pull-ups
- 10 pushups
- 15 air squats
AUXILLARY WORK
AMRAP w. time left
- 10/10 single leg hip extension on bench
- 20 total plate Russian twists
- 5 each: db bent over I’s, Y’s, T’s
- 10/10 bird dogs
- 10 KBS