Warm Up:
2 Rounds:
1min Run-Bike-Row (Increase pace each round)
5 Ring Rows
10 KB Swings
10 PVC Passthroughs
10m Walking Lunges

Stregnth-
Reday to bench press!
4 Sets of 10 at the heaviest weight possible where you can get all 10 reps WITHOUT reracking the weight.

Workout:
3 Rounds:
400m Run
3 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
–Coaches Notes–
This combo of these movements might feel familiar to some of you(Murph-like), if it does then you’ll be able to recognize the pace you’ll be able to keep through the rounds. 3 Rounds of this should take anywhere from 18-25 minutes, really depending on where you want to push through the sets. If you know you’ll do better on the run save your time there and push the pace, if it is with the movements then keep the working sets in moveable sets and don’t over reach for reps.

**Optional Accessory Work**
Option 1-
Heel Touches
3×12
Rest As Needed Between
Option 2-
Candlestick Conditioning (video Posted Below)
Build to 5 to 10 Minutes