WARM UP

• :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch
• :10 high knees + 4 easy down backs + 2L soldier walks
• :10 high knees + 4 easy down backs + 2L hip ext. rotation

-then-

1 Round:

• 20/20 banded lat pulldowns
• 2L lunge + twist

MOBILITY

1:00/1:00 banded lat stretch
1:00 tactical frog

WOD

MURPHY PRACTICE – 14 Rounds For Time:

• 100M sprint
• 5 pull-ups
• 10 pushups
• 15 air squats

AUXILLARY WORK

AMRAP w. time left

• 10/10 single leg hip extension on bench
• 20 total plate Russian twists
• 5 each: db bent over I’s, Y’s, T’s
• 10/10 bird dogs
• 10 KBS