Thursday. 5.18.17

MOB: Dynamic Mobility
WU: 200m run. 5 strict Press. 5 Push Press. 5 Burpees.

S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#
Warmup sets: 5@40%, 5@50%, 3@60%
Work sets: 3@70%, 3@80%, max reps@90% (2-3 minute rest between sets)

C: 6 RFT of:
200m run
9 Push Press 75/55
6 Burpees

THIS WORKOUT HAS A 15:00 CAP.

Option 1: 65/45
Option 2: Weight of choice
Option 3: Weight of choice, subs of choice.

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

Advanced: 95/65
Endurance: 400m runs on the even rounds
Attitude Armor: Wear a weight vest 20/14

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