Friday. 10.16.15

MOB: Full body
WU: Review movements

S: Sumo Deadlift. 20 minutes to a 3RM.
C: 5 RFT of:
400m run
15 AKB swings 70/53
:15 hollow body hold

THIS WORKOUT HAS A 20:00 CAP.

LIII: 10 AKB swings at rx’d.
LII: 15 AKB swings at weight of choice.
LI: Weights, subs and distances of choice.

PWMOB: Lax ball in C/S/B. Stretch hamstrings. U/D dog x3.

Chisel:
S: 5 rounds of 10 one legged KB DL (per leg) + :30 plank. Rest 2:00
C: Same

Advanced: :30 hollow rocks
Endurance: None

The Mar:
3 RFT of:
5 pushups
10 RKB swings

M2B:
S: Sumo Deadlift. 5×5.
C: 5 RFT of:
400m run/walk or row
15 AKB swings

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