WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
10 Push-ups
20 Walking Lunges Dragon Stretch, 30 secs
Dragon Stretch, 30 secs
Change each round:
1. Round - 10 Jumping Pull UP
2. Round - 10 Kipping or Banded Kip or strict Pull Up
3. Round - 10 Workout Pull Ups
CORE 3 rounds,
30 secs per station, of:
Plank Hold Bicycle Crunch
Weighted Superman Hold, 10 lbs
V-up
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.
ROAD TO MURPH
A Complete as many rounds as possible in 12 mins of: max rep Row Max Distances
B For time: 25 Pull-ups 50 Push-ups 75 Air Squats
C Complete as many rounds as possible in 12 mins of: max rep Row Max Distances
COOL DOWN For quality: Hamstring Stretch, 3 mins
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