Warm up

800m Group run

3RNFT

10 Strict ring row

30” wall sit with band around top of knees

10 Air squats with band around top of knees

10 DB strict press

10 PVC pass throughs

 

“Murph”

1 mile run

100 pull ups

200 push ups

300 Air squats

1 mile run

**partner murph is an option as well