MOB: Full Body
WU: 5 BB S2OH. 5 RKB swings. 200m run
S: S2OH. EMOM for 10:00. :20 work/:40 rest @ 50% of your Push Press 1RM.
C: AMRAP in 15:00 of:
8 RKB Swings 70/53
8 Push Ups
Parking lot sprint (to the first white line (touch the line with your hand) and back)
A sprint is a very, very fast run. If it is better for you to sprint down and jog back or vice versa, this is better than jogging (or jogging fast) the whole time. Try. To. Sprint!!
Option 1: 5 @ rx’d weight + 5 pushups.
Option 2: Weight of choice and subs of choice.
Option 3: Weight of choice and subs of choice in the 5 and 5 rep scheme (choose a harder option!)
PWMOB: Lax ball in C/S/B. Stretch Triceps, hamstrings and hip flexors. U/D dog x3.