Circuit

3 Sets each:

:15 – :30 Chin Over Bar Hold

50′ Weighted Walking Lunge

8-12 Barbell Pendlay Row

*Rest until recovered

MURPH PREP METCON

Run 800 M

4 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Rest 2:00

PART B) 3 Rounds:

Run 200 M

2 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

OPTIONAL WORK:

A) Banded Mobility and Soft Tissue Work 20:00