MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 200m run.
REVIEW: Layout the day’s movements and quick review of options. Set up heats and barbells with coach.
It’s Fourth Fridayyyy!!!
CI: CTF Baseline Test
For time: (This portion of today’s workout has a 10:00 cap)
40 air squats
Rest Exactly 3:00, then:
AMRAP in 12:00 of:
3 G2OH 115/75
4 Thrusters 115/75
5 Front Squats 115/75
Post time for CI and total reps for CII
LIII: B/A pullups. 95/65 in AMRAP.
LII: Abmat pushups. B/A pullups. Weight of choice.
LI: Scale movements and weights as necessary.
PWMOB: Full body rollout.
The Mar: 2 sit to stands + 1 walk to the door and back.