MOB: Full body mobility
WU: 2 rounds. Broad jump down the gym. Spiderman crawl back up the gym.
R: Movements.
S: Bench Press. 3 rounds. Max reps in :30 at 60% of your 1RM/2:30 rest.
C: For time:
30 deadlifts at 60% of your 1RM
60 pullups
90 pushups
Split this up however you wish.
This workout has a 15:00 cap.
LIII: 20-40-60 at rx’d weights and movements.
LII: 30-60-90 at weights and subs of choice.
LI: 20-40-60 at weights and subs of choice (try a more challenging option!)
PWMOB: Stretch hamstrings, shoulders, triceps. Rollout C/S/B.
Chisel:
S: DB Bench Press. 3 rounds. Max reps in :30 at 60% of your 1RM/2:30 rest.
C: For time:
30 single leg deadlifts (per leg)
60 pullups
90 pushups
Split this up however you wish.
Advanced: 30 deadlifts at 60% of your 1RM. 40 muscle ups. 50 ring dips.
Endurance: None
M2B:
S: Bench Press. 5×5.
C: 30 Deadlifts. 40 ring rows. 50 pushups.