Warm up
3 rounds
10 squat jumps
10 push ups
10 sit ups
200m run

Skill TESTING
Max Vertical Jump (Measured on the wall, stand sideways by the wall jump and reach as high as you can)
1 min max push ups
1 min max sit ups
Shuttle run (we will have stop watches, partner up with someone)
1 Min Max Cal Bike

“Cindy” aka Murph Prep 20 Minutes
5 Pul ups
10 Push Ups
15 Air Squats

Scale to ring rows or jumping pull ups and/or scale to 15 minutes.

*for a different kind of challenge try strict pull ups