MOB: Full body
WU: 5 pushups. 5 box jumps. 6 DB snatches. 2:00 of jump rope/double under practice.
S: Ring Pushups. 3 sets of max reps (once you break from the rings or kneel on the ground, your set is completed). 3:00-4:00 rest between sets. Record total to board.
C: AMRAP in 12:00 of:
5 box jumps 24/20 (step up/step down encouraged)
10 one arm DB snatch 50/35 (alternating arms)
20 double unders
Option 1: DB weight of choice
Option 2: DB weight of choice, box height of choice.
Option 3: DB weight of choice, box height of choice. 10 DU’s (attempts count) or 40 single unders.
PWMOB: Lax ball in C/S/B/Forearms/Feet. Stretch triceps, hip flexors, hamstrings, calves.
Advanced: None. Do more work.