MOB: Full body
WU: 10 dips. Parking lot jog (down and back) + parking lot at 3/4 pace (down and back)
S: Bench Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×5@65% 1×5@75% 1x max reps@85%
C: 6 rounds for time of:
15 ring dips
Parking lot sprint
A parking lot sprint is:
Run out the front door of the Main Room, turn right and sprint to the first white line of the crosswalk, sprint back past the last lamp post in front of Pomodori
LIII: Bar dips.
LII: 10 dips at sub of choice.
LI: :20 of dips at sub of choice
PWMOB: Lax ball in C/S/B. Stretch Triceps. Stretch hip flexors and hamstrings.
Advanced: High rings.