Monday 5-9-22

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