Thursday. 4.19.17

MOB: Full body
WU: 5 BB Strict Press. 5 RKB swings. 5 Dips. :60 of jump rope/double under practice

S:Strict Press. BASE PERCENTAGES OFF 90% OF YOUR 1RM.
Warm up sets: 5@40% 5@50% 3@60%
Work sets: 3@70% 3@80% max reps@90%. Take 2-3 minute rests between efforts

C: AMRAP in 10:00 of:
5 Ring Dips
10 RKB 70/53
30 DU’s

Option 1: Dip sub of choice
Option 2: Dip sub of choice, weight of choice, 20 DU’s
Option 3: Subs and weights of choice. :60 of jump rope/double under practice

PWMOB: Lax ball in C/S/B. Stretch calves, hamstrings and hip flexors

Advanced: High Rings
Endurance: 53/35

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