WARM UP
400 meter run
3 rounds:
10 ring rows
10 empty bar strict press
10 meter DB frog hop + deadlift
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
4 rounds for time:
800 meter run
20 pull ups
40 push ups
60 air squats
*Partition calisthenics any way. 45:00 time cap.