Warmup

Conditioning for time:
Half Murph
50 x Pull UPs
100 x Push Ups
150 x Air Squats

…rest 5 minutes, then…

1 – 20 – 1 Kettle Bell Breathing Ladder
(2 swings, 1 breath; 4 swings, 2 breaths…up to 20 and back down)

…rest 5 minutes, then…

Run 3 miles. Enjoy.

Abs
100 x Flutter Kicks
Never let your feet drop, even if you rest!

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