• 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
• Mobility
  • Hanging lat stretch
  • Couch Stretch
  • Hamstring Flossing
  • Sink Stretch