MOB: Full body mobility.
WU: 5 C2B. :30 hollow rock. 200m run.
R: The day’s movements
S: Back Squat. 20 minutes to a 2RM.
C: 4 rounds of:
:30 max C2B pullups
:60 max hollow rock
LII: B/A pullups (try a smaller band!)
LI: Subs of choice.
PWMOB: U/D dog x3. Lax ball in C/S/B/Forearms. Stretch hamstrings.
S: 5 rounds. Max KB or DB front squats in :20 + :20 weighted squat sit. Rest 2:20.
Advanced: :30 max Ring or Bar Muscle up (no press out)
S: Back Squat. 5-5-5-5.
C: 4 rounds:
Max pullups in :30 at sub of choice.
Max B/R standing crunches in :30
Run or row 200m
3 rounds of:
10 sit to stands
10 side of bed pushups