MOB: Full body
WU: 400m run.
R: Movements
C: 5 rounds of:
Round 1:
2 HSPU
4 AKB swings 70/53
8 medball situps to throw 20/14
400m run
Round 2:
4 HSPU
8 AKB swings 70/53
16 medball situps to throw 20/14
400m run
Round 3:
6 HSPU
12 AKB swings 70/53
24 medball situps to throw 20/14
400m run
Round 4:
8 HSPU
16 AKB swings 70/53
32 medball situps to throw 20/14
400m run
Round 5:
10 HSPU
20 AKB swings 70/53
40 medball situps to throw 20/14
400m run
THIS WORKOUT HAS A 40:00 CAP.
LIII: Abmat HSPU.
LII: Weights and subs of choice.
LI: AMRAP in 25:00 of:
10 DB Shoulder Press
10 RKB swings
10 situps
200m run.
PWMOB: Full body rollout.