Dynamic warmup (10 min)
"Murph"
a. 1 mile run
b. 100 pull-ups
c. 200 push-ups
d. 300 Air Squats
e. Perform wearing 20# weight vest or body armor. You can split up the reps as needed, as long as you complete all reps (i.e. 10 PU + 20 Push-Ups + 30 Air Squat).
Static stretch (10-20 min)