MOB: Full body mobility.
WU: Review Thruster and Pullups
CI: Fran. 21-15-9 reps for time of:
THIS WORKOUT HAS AN 8:00 CAP.
At the completion of the 8:00 cap, take an additional 8:00 to recover. (The earlier you get done, the longer you get to rest! Yay!) Then as a class:
CII: Back Squat. 3 rounds.
:30 of max reps at 55% of last week’s 3RM
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
PWMOB: Full body rollout.
CI: KB Fran. 21-15-9 reps for time of:
KB thrusters 53/35
CII: 3 rounds of max goblet squats in :30/rest 2:30.
Advanced: Go faster.
The Mar: 3RFR of:
Max flutter kicks in :30
Max sit to stands in :30