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
ROAD TO MURPH A: Complete as many rounds as possible in 10 mins of: max rep Row (calories)s
ROAD TO MURPH B: As many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-up (hand release)
15 Air Squats
Post total rounds.
ROAD TO MURPH C: Complete as many rounds as possible in 10 mins of: max rep Row (calories)s
COOL DOWN For quality: Hamstring Stretch, 3 mins