Murphy

Neck rolls, arm circles, overhead triceps stretch, chest stretch, hip circles, flamingos, and side lunges

Light jog between each of the following exercises

5 rounds of= 5 burpee step-up, 10 air squats, 15 bench dips, 20 jumping jacks, 25 bench in/outs

10 log over-the-shoulders *alternate exercise of LBCs

3 rounds of murph prep= (5 pullups, 10 merkins, 15 air squats)

5 rounds of 15 picnic table presses and 20 picnic table shrugs

5 rounds of 30 sec picnic table lean back and holds followed by 30 sec of rest

2 rounds of one individual branch hangs while the other do their abs exercise of choice