MOBILITY
Ankles
Hips
Thoracic
Wrists
CONDITIONING
A) For time partitioned
Run 1200m
50 Pull ups
100 Push ups
150 Squats
Run 1200m
B) For time partitioned
Run 1200m
75 Pull ups
150 Push ups
225 Squats
Run 1200m
C) “Murph” partitioned
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
D) “Murph” un-partitioned
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
OPTIONAL EXTRAS
Programmed work or
100 V-ups