Friday. 4.24.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 HSPU. 400m run

REVIEW: Front Squat. Strict Press. Push Press.

It’s Fourth Friiiidayyyy!

CI: 9-6-3:
Front Squats at 75% of your 1RM
Strict HSPU

This workout has a 5:00 cap!

LI: Subs of choice.

REST EXACTLY 3:00, then:

CII: For time:

75 Strict BB Press 45/35
75 BB Push Press 45/35
800m run

LII: Weight of choice.

LI: For time of:
50 Strict BB Press at weight of choice
50 BB Push Press at weight of choice
800m run/walk

PWMOB: Full body rollout.

The Chisel:

CI: 9-6-3:
KB Front Squats (1 KB in each arm) at weight of choice
Strict HSPU

This workout has a 5:00 cap!

LI: Subs of choice.

REST EXACTLY 3:00, then:

CII: For time:

75 Strict DB Press 25/15
75 DB Push Press 25/15
800m run

LI: Weight of choice.

Advanced: Wall facing HSPU

Endurance: None

The Mar: 5 rounds for time of:
Max pushups in :30
Max sit to stands in :30
:60 rest

M2B:

CI: 9-6-3:
KB Front Squats (1 KB in each arm) at weight of choice
Strict KB press at weight of choice

This workout has a 5:00 cap!

LI: Subs of choice.

REST EXACTLY 3:00, then:

CII: For time:

50 Strict DB Press at weight of choice
50 DB Push Press at weight of choice
50 calorie row

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