Warm up
3 Rounds 200M Run
10 Ring Rows (Everyone)
10 PVC Pass Throughs
10 PVC Good Morning
5 push ups

Vested HALF MURPH
800m Run
50 Pull ups
100 Push Ups
150 squats
800m Run
**Can Partition The Middle Section
Would suggest 10 rounds of 5 10 15
Scaling can be ring rows or jumping pull ups for pull ups and knee push ups for push ups.