Monday, 5/29: Happy Memorial Day, Everyone!
Sunday, 5/28
May 27, 2017
Reminiscing about our time on 14th St…
May 29, 2017
Warm Up
4 Rounds of
20 Jumping Jacks
5 Hanging Scap retractions
20 Mountain Climbers
5 Squat to Bootrapper
20 High knees in place
5 Dolphin Pushups
1 Minute Single Leg Flexion w/ ER each side
1 Minute Standing Calf Stretch (:30/:30 Straight leg/ bent knee) each side
Met Con
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Scaling Options:
A: same movements and Run, ½ Volume (50/100/150) of bodyweight movements
A2: Same moveemnts with ½ run and reps (.5 Mile, 50/100/150, .5 Mile)
B: Scaled Pullups- 10 Rounds of 5 Band Assisted PU or Ring Rows, 10 Pushups, 15 Squats
C: Sub Mile Run with 1600M Row
RX may partition 100/200/300 any way. Band or Ring Row version to be done as 10 rounds of 5/10/15
Indoor work capped at 50 Minutes (out the door for last mile regardless of reps finished
