Friday. 7.17.15

MOB: Full body mobility
WU: 4 front rack lunges. 8 L-pullups.
R: Front rack lunges. L-pullups.

S: Back Squat. Take 20 minutes to find a 2RM.
C: AMRAP in 8:00 of:
4 front rack lunges at 40% of the day’s 2RM
8 L-pullups

LIII: Tuck or one-leg extended L-pullups.
LII: Tug or one leg extended hang for :30.
LI: Seated tuck-up hold for :30.

PWMOB: Roll out lats, IT band, hamstrings, glutes. Lax ball in hips and forearms. Stretch hamstrings. Couch stretch.

S: Single leg KB deadlifts. 5 rounds of 5 per side + 1:00 squat sit. Rest 2:30.
C: AMRAP in 8:00 of:
4 KB lunges (1 KB at each shoulder. Alternating legs.)
8 L-pullups

Advanced: None
Endurance: None

The Mar:
5 rounds of:
10 sit to stands
10 2-count flutter kicks
Full recovery

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