MOB: Full body
WU: 5 HSPU. 10 burpees. 200m run.
R: Movements.
S: Bench Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 15#
WU SETS: 1×5@40% 1×5@50% 1×3@60%
WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90%
C: AMRAP in 12:00 of:
5 HSPU
10 burpees
200m run
LIII: 1 HSPU
LII: 5 HSPU on abmats.
LI: 5 HSPU at subs of choice. 6 burpees. 200m run/walk or row.
PWMOB: Lax ball in C/S/B. Stretch Triceps and hamstrings.
Advanced: Strict HSPU.
Endurance: None