MOB: Full body mobility
WU: Perform the following jump rope complex in 4:00 or less:
100 double leg single unders
50 right leg single unders
50 left leg single unders
100 alternating leg single unders
50 double unders
R: The day’s movements
S: Front Squat. 20:00 to a 3RM.
C: 6 RFT of:
10 Lunges at 40% of the day’s 3RM. (alternating legs)
40 double unders
THIS WORKOUT HAS A 12:00 CAP.
LII: :60 of double unders
LI: Weight of choice. :60 of double unders or sub of choice.
PWMOB: Couch stretch. Rollout glutes and calves. T-spine and shoulder stretch.
S: 7 rounds: Max SealFit Man Makers in :60. Rest 2:00.
C: 6 rounds for time and reps of:
10 KB Front rack lunges (alternating legs)
Advanced: 50% of day’s 3RM. UB DU.
S: Front Squat. 5×5 at medium weight.
C: 6 rounds. Not for time.
10 lunges at weight of choice
200m walk or light jump rope/toe taps for :60.