MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 8 BB front squats. 8 HSPU. 1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest
REVIEW: HSPU. Front Squats. Deadlift.
S: Front Squats. WU to 80% of last week’s last set of 10 full reps. 5-5-5-5.
C: 5 RFT of:
9 DL 225/155
30 double unders
THIS WORKOUT HAS A 10:00 CAP.
PURPOSE: Know thyself. Skill practice. Efficiency.
LIII: 6 reps at rx’d per round of Deadlift. HSPU.
LII: 9 reps at weights and subs of choice. 20 double unders per round.
LI: 9 reps at weights and subs of choice. 15 double unders per round or 50 single unders/toe taps to a plate.
PWMOB: Full body rollout.
Advanced: Strict HSPU. UB DU.
Endurance: 185/135 is rx’d.
The Mar: 5 rounds of:
3 sit to stand
4 2-count flutter kicks