Establish a Heavy Single Front Squat

MURPH PREP – 2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

KODIAK– 2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-

POLAR– 2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Bar Push ups
30 Air Squats
-rest 2:00 between sets-