Monday Murph Prep!
Warm Up:
Run 800m
15 Air Squats
15 Sit Ups
10 Burpees
Mobility:
Squat to stand 5x
Pigeon (45 sec each side)
6 Inch Worms (keep legs straight!)
Strength:
Deadlifts
8-8-5-5-3-3-3
WOD:
Get as far as possible in 20 min
Run 200m + 10 Pull Ups + 15 Push Ups
Run 200m + 10 Pull Ups + 15 Push Ups + 30 Squats
Run 200m + 15 Pull Ups + 15 Push Ups + 30 Squats + 15 Push Ups
Run 200m 15 Pull Ups + 15 Push Ups + 30 Air Squats + 15 Push Ups + 15 Pull Ups
**If you finish... Bike, row, or ski with remaining time for calories