Friday. 8.14.15

MOB: Full body mobility
WU: 5 burpees. 5 T2B. 5 RKB swings.
R: The day’s movements.

S: Deadlift. 20:00 to a 2RM.
C: 2 rounds for time of:
20 burpees
25 T2B
30 RKB swings 70/53


LIII: 15 T2B. 20 RKB swings 70/53
LII: T2B at sub of choice. Weight of choice.
LI: 15 T2B at sub of choice. 20 RKB swings at weight of choice.

PWMOB: Lax ball in C/S/B/Forearms

S: 5 rounds. Single leg KB deadlift. 10 on the right. 10 on the left. 10 perfect air squats. (3 count down, 1 count up)
C: Same

Advanced: KB snatches. (Alternating arms)
Endurance: None

S: Sumo deadlift or Chisel strength.
C: 2 rounds of:
20 squat thrusts
25 hanging knee raises
30 RKB swings
*You should be able to carry on a conversation the entire time

The Mar:
AMRAP in 10:00 of:
5 KB swings
5 sit to stands off the corner of the bed

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