MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 BB deadlift (to midshin). 5 OTB burpee. 5 AKB swings.
REVIEW: Deadlift. OTB Burpee. AKB swings.
CI: 21-15-9 reps for time of:
Deadlift 225/155
OTB burpee (both feet must pass over the bar at the same time)
This workout has a 10:00 cap. 6:00 cap for Advanced.
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
After 10:00 cap, everybody gets a 3:00 rest period. Then:
CII: For time:
50 AKB swings 53/35
50 box jumps 24/20 (step ups and step downs are recommended)
50 AKB swings 53/35
50 Air Squats
LIII: 35 reps at each AKB station.
LII: 50 reps for all at weights and box heights of choice.
LI: 35 reps for all at weights and box heights of choice.
PWMOB: Full body rollout.