MOB: Shoulders. T-spine. Hips. Ankles.
WU: 3:00 of jump rope.
REVIEW: Floor Press. Windshield Wiper.
S: Floor Press. Take 15 minutes to find a 10RM.
C: 3 rounds. 3:00 work/:60 rest.
12 BB Windshield Wipers 95/65 (alternating sides. Off the floor, not out of a rack.)
LIII: 1 HSPU. 5 Pushups.
LII: Subs of choice and weights of choice at rx’d rep scheme.
LI: 3 rounds. 3:00w/:60 rest of:
5 HSPU at subs of choice. 5 Pushups at sub of choice. 10 v-ups or sub of choice.
PWMOB: Lax ball in C/S/B. U/D dog x3. Rollout triceps.
S: Find a 10RM DB bench press
C: 3 rounds 3:00w/:60 rest
4 HSPU or sub of choice
8 Pushups or sub of choice
12 V-ups or sub of choice
Advanced: Deficit HSPU off of 45#’s. 135/95 on windshield wipers (off the floor, not out of a rack)
3 rounds. 3:00 of work/2:00 rest
6 sit to stands
12 leg lifts
S: 5×10 DB bench press at weight of choice. 2:30 rest between efforts.
C: 3 rounds. 3:00w/:60 rest
4 box dips (do these off the bench if comfortable)
8 push ups off the bench
12 hanging knee raises