Warm up

Strength 3 rounds:
6 Rep DB Complex
Shoulder Press, Bent Row, Hang Clean, Thruster, OH Squat, Push Ups

Murph Prep 14/35
15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) 30-20-10 for time:
Medicine Ball Slam, DB Step Ups, DB Box Jump

2) Tabata Row as hard and as fast as you freaking can!

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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