MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 OHS. 5 C2B pullups. 400m run.
REVIEW: OHS. C2B pullups.
S: BB OHS. Take 15 minutes to find a 5RM.
C: For time:
400m run
21 C2B pullups
400m run
15 C2B pullups
400m run
9 C2B pullups
THIS WORKOUT HAS A 15:00 CAP.
LIII: Max C2B in :60 – Max C2B in :45- Max C2B in :30
LII: 21-15-9 reps at subs of choice.
LI: 15-12-9 reps at subs of choice. 200m run/walk okay.
PWMOB: Roller in lats. Lax ball in forearms. Stretch hamstrings.
Chisel:
S: 5 rounds. Every 3:00 perform max DB OHS at weight of choice in :30.
C: For time and reps:
400m run
Max pullups in :60
400m run
Max pullups in :60
400m run
Max pullups in :60
Advanced: Bar MU
Endurance: Strict Pullups
The Mar: 4 rounds. Every 3:00 perform :30 of sit to stands at weight of choice.
M2B:
S: 5 rounds. Every 3:00 perform max DB OHS at weight of choice in :30.
C: Not for time or reps. Just enjoy moving:
200m walk
Max ring rows in :60
200m walk
Max ring rows in :60
200m walk
Max ring rows in :60