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Prep Time: 5 minutesTime Cap: 50 minutesCool Down: 5 minutes
Equipment required: Pull-Up bar1) Run 400 meters2) 10 each Adductor Rockback Stretch3) 3 each Spiderman Lunge4) 3 Rounds:– 10 Hanging Shoulder Activation– 5 Scapula Push-Ups– 5 Air Squats
Murph
For Time:If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Recovery Walk: 3-5 Minutes.