Monday. 12.28.15

MOB: Full body mobility
WU: 200m run. 5 BB Front Squats. 5 BB hang to overhead (from above the knee). 5 T2B.
R: The Day’s movements

S: Front Squat. 3 rounds. :30 of max reps at 60% of your 1RM/2:30 rest.
C: AMRAP in 15:00 of:
6 T2B
7 Barbell Hang to Overhead. 95/65
200m run

LIII: 3 T2B. 4 H2OH @ rx’d.
LII: Rx’d rep scheme at subs and weights of choice.
LI: LIII rep scheme at subs and weights of choice.

PWMOB: Lax ball in C/S/B. Stretch hamstrings. Couch Stretch. U/D dog x3.

Chisel:
S: 3 rounds. :30 of max KB front squats/2:30 rest.
C: AMRAP in 15:00 of:
6 T2B
7 KB hang to overhead (one kb in each hand)
200m run

Advanced: 115/75
Endurance: 75/45

The Mar: 3 rounds of:
10 sit to stands
20 flutter kicks
Fully recover

M2B:
S: Front Squats. 3×5
C: AMRAP in 15:00 of:
6 Hanging knee raises
7 AKB swings
200m walk/jog or 300m row

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