- Warmup
- Line Drills
- Quad Stretch
- Knuckle Drags
- Side Lunge
- Active Spidermans
- Active Samson
- Walkouts
- Air Squats
- Movement Review
- “Murph”
- RX
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 mile Run
- Scale 1 – Half “Murph”
- 800m Run
- 50 Pull-ups
- 100 Push-ups
- 150 Air squats
- 800m Run
- Scale 2 – “Quarter Murph”
- 400m run
- 25 pull up
- 50 pushup
- 75 squat
- 400m run
- RX
- Mobility
- Hanging lat stretch
- Couch Stretch
- Hamstring Flossing
- Sink Stretch