Friday. 11.13.15

MOB: Full body.
WU: 5 G2OH. 6 lunges (alt. legs). 7 C2B pullups.
R: The day’s movements

S: Back Squat. 20 minutes to a 3RM.
C: 6 RFT of:
5 G2OH at 115/75
6 Lunges (alternating legs) 115/75
7 C2B pullups

THIS WORKOUT HAS A 15:00 CAP.

LIII: 5 C2B pullups.
LII: Subs of choice.
LI: 5 AKB swings (heavy). 6 Goblet Lunges (same weight as AKB swings). 7 at sub of choice.

PWMOB: Stretch hamstrings and hip flexors. Lax ball in C/S/B/Glutes.

Chisel:
7 rounds. Every 3:00 perform 10 KB or DB squats (Heavy!) + 10 sledgehammer swings (swing HARD!!) per side.
C: 6 RFT of:
5 AKB swings
6 Goblet Lunges (alternating legs)
7 C2B pullups

Advanced: 135/95. Bar muscle up.
Endurance: 95/65
The Mar: 6 RFT of:
5 KB swings
5 sit to stands
Fully recover

M2B:
S: Back Squat. 5×5.
C: 6 RFT of:
5 AKB swings
6 Lunges (alternating legs)
7 pullups/ring rows

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