MOB: Full body mobility
WU: 5 Dips. 5 HSPU
R: The day’s movements
S: Floor Press. 3 rounds. AMRAP in :30 at 65% of 2RM/Rest 2:30.
C: 2 rounds For time and reps:
:60 of max ring dips
:60 of max HSPU
PURPOSE: Muscular endurance. Technique. C/R Endurance. Get inverted. Move your ass FAST. Reserve your spot at “the gun show”.
LI: Subs of choice.
PWMOB: Lax ball in C/S/B. Rollout triceps. Stretch hamstrings.
S: DB bench press. 3 rounds. AMRAP in :30/Rest 2:30.
Advanced: High rings. Strict HSPU.
M2B: Chisel. Strict DB shoulder press instead of getting upside down.