Monday 05-21-18 S

Sunday, May 20, 2018

Warm Up (start asap):

125 M Run @ Z1

- rest 30 secs

125 M Run @ Z2

- rest 30 secs

125 M Run @ Z3

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Pec Stretch X 30 secs per

Lat Stretch X 30 secs per

Hip Stretch X 30 secs per

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Grab KB for Farmers Carries...

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A. 3 Rounds of:

20' HS Walk (Mod: 60 Sec Plank Hold on Palms)

125 M Farmers Carry (or indoors 8 lengths of gym)

- 3 Sets of HS Walks or Planks & 2 Sets of Carries

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B. 10-12 Min Running Clock:

Complete 4 Sets of:

5 Bench Press, build moderate  

5 Weighted Strict Pull Ups, build moderate  

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C. Workout:

800 M Run

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3 Rounds of:

17 Pull Ups

33 Push Ups

50 Air Squats

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800 M Run

- There's a 25 min time cap on this workout  

 

This is preparation for memorial day "Murph." Scaled this workout to 10 rounds of "Cindy."

 

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

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