2 mins/side Couch Stretch
2 mins/side Banded Bully
1 min/side Banded PNF Hamstring Stretch (10 sec contraction, 20 sec stretch)
800m Run
25 No Jump Burpees
EMOM x 12 mins:
1. 30 sec Single Leg, 1 Arm Front Rack KB hold (left arm)
2. 30 sec Single Leg, 1 Arm Front Rack KB Hold (right arm)
3. 30 sec Crossed Leg Side Plank (left side)
4. 30 sec Crossed Leg Side Plank (right side)
"Sit Up Murph"
1 mile Run
100 Sit Ups
200 Push Ups
300 Squats
1 mile Run
Also, can scale to:
"1/2 Sit Up Murph"
800m Run
50 Sit Ups
100 Push Ups
150 Air Squats
800m Run