Workout cross training – Wed, May 1

Mission Fitness – cross training

“Half Murph” (Time)

Half Murph” – Time Cap 30 Mins

(split anyway you want minus the runs)

RX+

800 meter run

50 Pull Ups

100 Push Ups

150 Airsquats

800 meter run

(with vest)

RX

800 meter run

50 Pull Ups

100 Push Ups

150 Airsquats

800 meter run

Scaled

400 meter run

25 Australian pullups

50 Push ups

75 Air squats

400 meter run

Accessory Work

Tempo Bicep Curls – (barbell) 3 seconds up 3 second pause 3 seconds down

4 x 8

Tempo Good Morning –(barbell) 5 second decent 3 second pause 5 second ascend.

4 x 6