Monday. 4.13.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 pullups. 10 pushups. 15 PVC OHS. 400m run.

REVIEW: Movements for the day.

S: BB OHS. Take 15 minutes to find a 3RM.

C: For time:
CTF Baseline.
500m row
40 air squats
30 situps
20 pushups
10 pullups

Rest Exactly 3:00.

Run 800m for time. (bring a watch if you have one!)

PURPOSE: Have you improved?

LII: Subs of choice.

LI: Subs of choice. 400m run for time.

PWMOB: Full body rollout.

Chisel:

S: 5 rounds. Every 3:00 perform max KB OHS in :30 at weight of choice.

C: Same.

Advanced:
500m row
40 pistols (alternating legs)
30 T2B
20 HSPU
10 Ring MU

Endurance: None

The Mar: 30 sit to stands for time.

M2B: Chisel. Sub hanging knee raises for situps.

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