MOB: Full body mobility
WU: 1:00 of jump rope. Rest :30. 3 rounds of :30 double under practice/:30 rest
R: Deadlift. Strict Shoulder Press.
S: Strict Shoulder Press. 3 rounds. :30 work/2:30 rest @65% of your 1RM.
C: For time:
21 Deadlifts at 40% of your 1RM.
100 double unders
15 Deadlifts at 40% of your 1RM.
75 double unders
9 Deadlifts at 40% of your 1RM.
50 double unders
THIS WORKOUT HAS A 10:00 CAP.
LIII: 75-50-25 on the double unders.
LII: 50-35-20 on the double unders.
LI: 1:00 of double under practice/jump rope/toe taps per round.
PWMOB: Rollout calves. Stretch hamstrings. U/D dog x3. Lax ball in C/S/B/Forearms.
S: 3 rounds. Strict DB shoulder press for :30/2:30 rest.
C: Same. Use Suitcase KB deadlifts.
Advanced: UB DU.
Endurance: 75-50-25 on the double unders.