MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3 HSPU. 6 Pushups. 9 Burpees. 5 BB Front Squats.
REVIEW: HSPU. Pushups. Burpees. Front Squats.
S: Front Squat. 5-5-5. WU to 75% of your 1RM and begin.
C: 10 rounds for time of:
3 Strict HSPU
THIS WORKOUT HAS A 15:00 CAP.
PURPOSE: Breathe. Fluidity. Skill practice. Pacing.
LIII: 1 Strict HSPU. 3 Pushups.
LII: 3 strict HSPU at sub of choice. 6 Pushups at sub of choice.
LI: 3 Strict DB shoulder presses. 6 pushups at sub of choice. 6 burpees or 9 squat thrusts.
PWMOB: Lax ball in C/S/B. Stretch triceps.U/D dog x3. Couch stretch on wall.
Advanced: 3 free standing HSPU. 6 deficit pushups off of paralettes.
The Mar: 10 RFT of:
6 door way pushups
6 sit to stands
S: Front Squat. 3×5 at medium weight.
C: 10 RFT of:
1 headstand hold for :10
9 Air Squats