2 Rounds of:
200m Run
15 Air Squats
10 Push Ups
5 Pull Ups
GET STRONG (12 Min)
Front Squat
In 12:00 establish a heavy single
GET FIT (22 Min) "Half Murph"
800m Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
800m Run
22 Min Cap
COMPETITORS EXTRA
Strict Press
Every 2:00 for 10:00
3 Heavy Reps
ATHLETES NOTE:
"Murph" is 3 weeks away. Here's your practice run through. Familiarize yourself with the volume and strategize how you will attack the real deal.