Thursday. 5.11.17

MOB: Dynamic mobility
WU: 2:00 of jump rope warmup. 5 BB strict Press. 5 HSPU

S: Strict Press. BASE PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#.
WU set: 5@40%, 5@50% 3@60%
Work sets: 5@65%, 5@75%, max reps@85% Rest 2-3 minutes between sets.
C: 4 rounds for time of:
75 DU’s
15 HSPU

THIS WORKOUT HAS A 12:00 CAP

Option 1: 10 HSPU
Option 2: 50 double unders. HSPU sub of choice.
Option 3: 150 single unders/:90 of double under practice. 10 HSPU at sub of choice

PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps. U/D dog x3

Advanced: Deficit HSPU (off of 45# plates)
Endurance: 50 double unders
Attitude Armor: Option of choice

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