MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 1 minute of jump rope. 2 rounds of :30 of double under practice/:30 rest.
REVIEW: Back Squat. Deadlift. Pullup.
S: Back Squat. WU to 75%. 5-5-5-5. Rest as needed.
C: AMRAP in 12:00 of:
6 Deadlifts at 65% of your 1RM
25 double unders
LIII: 8 pullups.
LII: 2 pullups or 12 B/A pullups. 15 double unders.
LI: 8 pullups at sub of choice. 10 double unders (attempts count) or 75 single unders/toe taps to a plate.
PWMOB: Lax ball in C/S/B/Forearms/Glutes. Pigeon Pose. Stretch Hamstrings. Couch stretch. Butterfly. Rollout lats.
Advanced: Strict Pullups
Endurance: 55% on the Deadlift.
The Mar: 2 sit to stands and 1 walk for as far as you can