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MOB: Full body
WU: 5 pullups. 5 pushups. 5 wallballs. 400m run.
R: Movements.
C: Murph Prep. Class 1.
2 rounds for time of:
1 mile run
30 pullups
40 pushups
50 wallballs 20/14
LII: Band assisted pull-ups. Abmat pushups.
LI: 2 rounds of: 800m run/walks. 20 bent over rows with barbells or dumbbells of choice. 30 pushups at sub of choice. 40 wallballs at sub of choice. OR work with a Team/Teammate and split the reps up amongst yourselves. 1 person works at a time. (both partners run).
PWMOB: Full body rollout.
Advanced: Wear a 20# vest.
Endurance: None