Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
90/90 hip switches x 5/side
reach, roll, lift x 4/side
bear rolls x 5/side
perfect stretch x 4/side

WOD
"Pre-Murph 2"
With a partner
the runs are done together and the rounds of Cindy are alternating- both people complete full rounds listed
For Time
200m Run
4rounds of Cindy (each person)
400m Run
3 rounds of Cindy (each person)
800m Run
2 rounds of Cindy (each person)
400m Run
1 round of Cindy (each person)
200m Run

**weighted vest is optional
**Cindy is 5 pull ups + 10 push ups + 15 air squats