Friday. 4.3.15

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

WU: 5 dips. 5 pushups. 5 burpees.

REVIEW: Dips. Pushups. Burpees. Floor Press.

S: Floor Press. Take 15 minutes to find a 10RM.

C: 3 rounds. 3:00 work/:60 rest.

5 ring dips
6 pushups
7 burpees

LIII: 2 ring dips. 4 pushups.

LII: 5 dips at sub of choice. 6 pushups at sub of choice.

LI: 5 dips at sub of choice. 5 pushups at sub of choice. 5 burpees at sub of choice.

PWMOB: Lax ball in C/S/B. Pigeon pose. Stretch Hips.

Chisel.

S: 5 rounds. Every 3:00 perform max dumbbell floor press in :30 at weight of choice.

C: Same.

Advanced: Ring Dips on high rings.

Endurance: None

The Mar: AMRAP in 10:00 of:
10 kb swings
10 doorway pushups

M2B:

S: 5 rounds. Every 3:00 perform max dumbbell bench press in :30 at weight of choice.

C: 3 rounds. 3:00 work/:60 rest.

5 box dips
5 pushups off the flat bench
5 squat thrusts

 

 

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