MOB: Full body
WU: 5 Chin Ups. 10 Air Squats. 10 Sit Ups
CI: Max rep AKB Swings. 8 rounds of :20 work/:10 rest. 53/35.
CII: AMRAP in 12:00 of:
5 Chin Ups
10 air squats
20 situps
Option 1: Weight of choice on KB swings. 1 Chin Up.
Option 2: Weights of choice, subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hips, hamstrings, triceps and hip flexors. U/D dog x3.
Advanced: None
Endurance: None