-Warmup
400M row
21-15-9
Plate ground to oh 25/10
Jumping lunges

-Mobility
1 min butterfly (groin)
1 min hamstrings
1 min benched shoulders

-Conditioning
“Murph”
For time
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
* may break up the reps however you please. However, you must start and finish with 1 mile run.

-Cooldown
200M walk
Repeat stretches