MOB: Full body
WU: 5 strict pullups. Jog to the road, back at 3/4 pace. Rest :30. 3/4 pace to the road, back at SPRINT pace
R: Deadlift.
S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×5@65%, 1×5@75%, 1x max reps @85%
THESE DEADLIFTS ARE NOT TAP AND GO. RESET AT THE BOTTOM OF EACH PULL. 🙂
C: 4 rounds:
Max strict pullups
Parking lot SPRINT and Back.
Rest :60
LII: 10 jumping pull-ups per round.
LI: 10 ring rows per round
PWMOB: Stretch hamstrings and calves. Roll out lats.
Advanced: Strict C2B.
Endurance: None.