May 27th Workout of The Day

A. Warmup

5 min on Assault Bike (Light)

Then

5 rounds:

10 Hollow Rocks

10 PVC Pass Thru

10 Air Squats at a slow tempo

B. Metcon

“Murph”

Unpartitioned (w/20lb vest)

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partitioned Option 1:

1 mile run

5 rounds:

20 Pull Ups

40 Push Ups

60 Air Squats

1 mile run

Partitioned Option 2:

1 mile run

10 rounds:

10 Pull Ups

20 Push Ups

30 Air Squats

1 mile run

Partitioned Option 3:

1 mile run

20 rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 mile run

RX lite:

*Athletes can scale run down to no less than 800 meters

*Scale pull ups to banded pull ups or ring rows

*Scale push ups to hand release push ups or push ups on knees

*Scaling rep option includes 50, 100, 150 but no less than these reps