Thursday, May 16th 2024

WARM UP

1:00 Easy Bike

into

25′ Increments

Toe Walk x 2

Heel Walk

Reverse Lunge w/ Reach

Shoo the Chickens

Quad Stretch

Tin Soldiers

Karaoke

High Knees

Butt Kicks

*on rig

Chest Stretch

Figure 4

Leg Swings

into

200m Jog

5 Pushups

2-3 Pullups or 6 Ring Rows

SWEAT DAY!!!

For Time:

1600m Run

100 Push-Ups

1200m Run

50 Cal Bike

800m Run

25 Strict Pull-Ups

400m Run

Rx+ Wear Weight Vest (#20/#14)

*long workout here today, try and find a sustainable run pace on the first couple runs and push the pace on the shorter runs

*If you plan on doing Murph this will help you with the pushup volume and what pace on the run you can expect to hold