Monday. 10.10.16

MOB: Full Body
WU: 10 BB Ft. Rack Lunges. 5 Pull Ups. 5 Burpees
R: Movements

A. Front Squat. 20 minutes to a 3RM
B. 4 RFT of:
10 Ft. Rack Lunges @ 40% of todays 3RM (alternating legs)
10 Strict Pull Ups
200m run

THIS WORKOUT HAS A 15:00 CAP.

LIII: 6 Strict Pull Ups
LII. 10 Ft. Rack Lunges at WOC. 10 Pull Ups at SOC. 200m run
LI: 10 Ft. Rack Lunges WOC. 10 Pull Ups SOC. 200m run/walk or 20 calorie row.

PWMOB: Rollout lats, triceps, hamstrings, quads and calves. Stretch hip flexors.

Advanced: 15 strict pull-ups per round
Endurance: None.

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