MOB: Full body
WU: 5 HSPU. 5 Pushups. 3 rounds of :30 jump rope/double under practice/:30 rest. Review weighted pull-up.
S: Weighted Strict Pull Ups. 15:00 to find a 1RM.
Use the weight belt, wear a weight vest, hold a dumbbell between knees, etc.
Option 1: Pull-up practice. 3 reps EMOM for 15:00. (Practice a harder option!)
C: AMRAP in 12:00 of
10 Push Ups
Option 1: 1 HSPU.
Option 2: 5 HSPU with one or two abmats.
Option 3: Subs of choice. :60 of double under practice OR 120 single unders OR 15 calorie row
PWMOB: Rollout calves. Stretch triceps. Lacrosse ball in C/S/B
Advanced: Strict HSPU. UB DU.
Endurance: 25 DU’s.