A. MURPH prep ?
Wear a vest if you have one
NFT
300 meter run
Then 3 rounds of:
4 pull ups
8 push ups
12 air squats
300 meter rin
B. AMRAP in 3 minutes, followed by 2 minutes rest, for 20 minutes (4 sets) of:
8 overhead squats, 45%
8 chest to bar pull ups
16 hand release push ups
16 bicycle crunches
C. 7 minute abs
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