MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 400m run.
REVIEW: Leg Lifts.
S: Back Squats. 3 rounds. Every 3:00 perform max reps in :20 at 50% of your 1RM. This should be LIGHT, EXPLOSIVE AND TECHNICALLY PROFICIENT!
C: For reps and time:
Max Strict Pullups in 2:00/Rest :60
Max Leg Lifts in 2:00/ Rest :60
Run 1 mile for time.
LI: Subs of choice. 800m run for time.
PWMOB: Full body rollout.
Chisel:
S: Goblet Squats. 3 rounds. Every 3:00 perform max reps in :30 at medium weight. This should be LIGHT, EXPLOSIVE AND TECHNICALLY PROFICIENT!
C: For reps and time:
Max Strict Pullups in 2:00/Rest :60
Max Leg Lifts in 2:00/ Rest :60
Run 1 mile for time.
LI: Subs of choice. 800m run for time.
Advanced: Max Strict Chest to Rings
Endurance: None
The Mar: 5 rounds for time of:
Max doorway pushups in :30/rest :30
Max Leg Lifts in :30/rest :90
M2B:
S: Goblet Box Squats. 3 rounds. Every 3:00 perform max reps in :30 at medium weight.
C: For reps and time:
Max Strict Ring Rows in 2:00/Rest :60
Max Hanging Knee Raises in 2:00/ Rest :60
Row 1 mile NOT for time.