<p>**1. Movement Prep/Activation and Increasing Heart Rate**<br /><br />Crossover Symmetry Warm-up or Banded 7’s<br />-into-<br />1 Round Through<br />10 yd walk on toes<br />10 yd walk to toes backward<br />10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd lunge walk-arms locked out overhead<br />10 yd lunge walk – torso twist towards forwarding leg<br />10 yd butt kickers<br />10 yd high knees<br />* If you have time go through more of the Hinshaw Warm Up *<br /><br />**2. Workout Prep**<br />1 set<br />100m Run (workout pace)<br />3 Pull-Ups<br />6 Push-Ups<br />9 Air Squats</p>

<p><strong>Half Murph</strong><br /> </p><p>Freedom (RX’d)<br />800m Run<br />50 Pull-Ups<br />100 Push-Ups<br />150 Air Squats<br />800m Run<br /><br />The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.</p><p> </p><p>Independence (no change)<br /> </p><p>Liberty<br />400m Run<br />25 Jumping Pull-Ups<br />50 Bar Push-Ups<br />75 Air Squats<br />400m Run</p><ul><li>Target time: 20-25minutes</li><li>Time cap: 32 minutes</li></ul>

<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>