Friday. 3.18.16

MOB: Full body
WU: 3 HSPU. 6 Burpees
R: Movements

S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%

C: AMRAP in 8:00 of:
Ascending ladder protocol:
1 HSPU
2 Burpees
2 HSPU
4 Burpees
3 HSPU
6 Burpees
4 HSPU
8 Burpees
…How far can you get in 8:00

Rest 2:00. Then, perform maximum amount of sit-ups in 3:00.
***If you are doing 16.4 on Saturday, feel free to skip conditioning or perform it gently.

LIII: 1 or 2 abmats.
LII: Sub of choice
LI: Sub of choice. Squat thrusts.

PWMOB: Full body mobility

Advanced: Strict HSPU
Endurance: None

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