MOB: Full body
WU: 1 round down the length of the gym for each movement: Lunge walk (arms overhead, hands clasped) + Bear Crawl + Inch worm + Spiderman Crawl.
S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×5@65% 1×5@75% 1x max reps@85%
C: EMOM for 12:00 of:
Odd Rounds: Max Pushups in :20
Even Rounds: Max Pullups in :20
Record total pushups reps and total pull-up reps.
LI: Pushup sub of choice. Pull-up sub of choice.
PWMOB: Lax ball in C/S/B/Forearms. Rollout lats and stretch triceps.
Advanced: Ring Pushups. Strict Pullups.
Endurance: Pushups. Strict Pullups.