# Phase 1 (8-12 weeks)

Squat Jump · Wrist Flexibility Stretch · Shoulder Warm-up

## Warmup


## Workout

- 1 × 10-20 Squat Jump
- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 800-1200 C2 Row
- 5 × 8-12 Ring Row - Gymnastic Rings
- 5 × 10-15 Push-Up
- 5 × 20-25 Squat - Dumbbell
- 3 × 20-40 Dead Hang
- 3 × 5-8 Scapular Pull-Up
- 3 × 0-1 Superman Hold
- 3 × 8-12 Glute Bridge
- 1 × 800-1200 C2 Row

## The Murph Work


## Workout


## Accessory to pullup


## Row to Win