GROUP WARM-UP
2 Rounds –
100 Meter run
10 beat swings
5 Pull-ups
5 Push-ups
10 Air squats

METCON
3 Rounds for time:
600 Meter run
4 rounds of Cindy
25 minute time cap
(1 round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air squats)

ALTERNATE METCON
3 Rounds for time:
400 Meter run
4 rounds of modified Cindy
25 minutes time cap
(1 round of modified Cindy + 5 ring rows + 7 Push ups or push ups to a box + 10 Air squats)

MOBILITY
1 set of:
1:00 each side twisted cross
2:00 each side pigeon stretch
1:00 banded hamstring stretch

Murph

Sign up for Memorial Day Murph at the Navy Seal Museum by April 20!

Vero Strength + Conditioning is a sponsor (so is Chuck – Sullivan & Sullivan, PA – and Andy – Green & Metcalf, PA) and I am gathering entry forms and checks – entry forms are at the gym; make $30 checks out to “Navy Seal Museum.” Your entry fee also gets you a shirt, breakfast and entry into all of the Memorial Day festivities at the museum.

Secure your spot on the rig! You may do it in teams of 2 and movements can be partitioned.