“He only earns his freedom and his life Who takes them every day by storm.” -Johann Wolfgang von Goethe
MOB: Full body mobility
WU: 5 pulps. 5 4-count flutter kicks. 200m run.
R: Day’s movements.
S: Back Squat. 20 minutes to a 5RM.
C: 6 rounds of:
10 4-count flutter kicks
THIS WORKOUT HAS A 15:00 CAP.
LIII: :30 of pull-ups
LII: 10 pullups at sub of choice.
LI: :30 of pull-ups at sub of choice.
PWMOB: Lax ball in C/S/B/Forearms/Glutes. Stretch hamstrings, hip flexors. U/D dog x3.
S: 5 rounds of 10 Goblet Squats + 15 2-count bicycle kicks. Rest 2:30.
Advanced: Strict pullups