Warm up

Strength
Work up to your heaviest 1RM Weighted Pull Up

Murph Prep 12/35
15 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Conditioning 5 rounds for time:
Run 400m
10 x BB Floor Wipers
15 x Wall Balls
20 x Push Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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