May 31 little rolling Murph

Modified a great suggestion, thanks Biggun.

At the track:

run 800

30 pull ups

run 800

60 push ups

run 800

100 squat

run 800

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May 11th

Pushups

27-31-28-24-18+  2 minutes of rest each round.

 

Then;

3X5 Squats of your choice, max rep pullups after each set.  DB Bulgarian split squats are easy on the back.

3X5 Shoulder press, max rep pullups after each set

 

Core beatdown

May 9th

Warm Up: 3 Rounds of…
1. 5 x GHD Sit Ups
2. 5 x Back Extension
3. 5 x Push Ups

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Back Squat
2. Bench Press

Metcon: 4 Rounds for time of…
1. 250 m Row
2. 25 DU’s

or

Metcon: 5 mile run