Memorial Day Murph – 10AM at CFSQ. One class only!

Warmup
Run the Long Block 2x

15 Minutes for QUALITY (no more than 5 sets)
10 Goblet Squats
10 Push-ups
10 Kettlebell Swings
10 Butterfly Sit-ups

Skill
Wall Knee Drill

Conditioning
With a Partner
3 Rounds AFAP
8 x 50 M Sprint Repeats (per person)
25 Kettlebell Swings