Wednesday 05-22-19 S

Tuesday, May 21, 2019

Warm Up: 
Couch Stretch x 60 secs per 
Calve Stretch x 30 secs per  
Banded Pec & Lat Stretch x 30 secs per 

+

"Murph Prep"
2 Rounds of: 
125m Run 
10 Pull Ups (mod: Ring Rows)   
20 Push Ups (mod: Knee Push Ups) 
30 Air Squats 

30 Minute Running Clock: 

Workout #1: 

From 0:00 to 13:00 Minutes: 
1 Mile Run

- rest in the remaining time 
- scale to an 800m Run 2000m row 

+

Workout #2: 
From 13:00 to 20:00 Minutes: 

150 Anchored Knees to Chest Sit Ups

- rest in the remaining time    
- scale to 100 sit-ups 

+

Workout #3: 
From 20:00-30:00 Minutes: 

150 Wall Balls

- rest in the remaining time    
- scale to any weight Med-Ball  

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