MOB: Full Body.
WU: 2:00 of jump rope/single under practice. 5 pushups. 10 dips.
R: Movements.
S: Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: AMRAP in 8:00 of:
10 ring dips
30 double unders
*Upon completion of AMRAP, rest exactly 2:00 and then perform the following.
2 rounds of:
Max Pushups (as soon as your knees touch the ground or you rest your chest on the ground/abmat for more than :01, your set of pushups is complete.)
:60 rest.
Record two scores: total reps for AMRAP and total pushups.
LIII: Bar Dips.
LII: Dip sub of choice. 20 double unders. 1 abmat on pushups.
LI: Dip sub of choice. 10 double unders (attempts count) or 30 single unders/toe taps to a plate. Pushup sub of choice.
PWMOB: Lax Ball in C/S/B/Forearms. Stretch Triceps. Rollout Calves.
Advanced: High rings.
Endurance: Bar dips.