10 min Warm-up

Then:

Stretch

Then:

3×10 Dislocates

3×10 Air Squats

3×10 Lunge

20-30 sec rest in between sets

Then:

“Murph”

1 mile Run +

100x Pull-Ups +

200x Push-Ups +

300x Air Squats +

1 mile Run

Then:

3-5 min cool down

Then:

Stretch

 

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