Warm Up:
400m run
Hip Swings x 10
Walking Lunges x 10 each leg
Push Ups x 20
Pull ups x 10
Met Con:
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
for time
partition pull ups, push ups and squats as necessary.
Scale as needed.
http://vimeo.com/5024031
