Thursday. 3.12.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 10 Wallball. 10 Box Jumps. 5 BB DL.

REVIEW: Box Jump. Wallball. Deadlift

S: Deadlift. Take 15 minutes to find a 3RM.

C: 21-15-9 reps for time of:

DL at 55% of day’s 3RM
Wallball 20/14
Box Jump 24/20 (step up/step down recommended)

THIS WORKOUT HAS A 10:00 CAP.

LIII: 15-12-9 at rx’d weights.

LII: 21-15-9 at weights and heights of choice.

LI: 15-12-9 at weights and heights of choice.

PWMOB: Shoulder stretch. Couch stretch. Hamstring stretch. U/D dog x3

Advanced: None

Endurance: None

CTF M2B:

S: Sumo Deadlift. 3×5 at medium weight.

C: 21-15-9 reps of:

KB DL at weight of choice
Wallball at weight of choice
Step ups on height of choice

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