Monday. 3.2.15

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
6 Pushups
9 Burpees

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.

Endurance: None

The Mar: 10 RFT of:

6 door way pushups
6 sit to stands

CTF M2B:

S: Front Squat. 3×5 at medium weight.

C: 10 RFT of:

1 headstand hold for :10
6 Pushups
9 Air Squats

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