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