MOB: Full body
WU: 200m run. 5 BB back squats. 5 BB deadlifts. 5 ring dips
S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#
Warmup sets: 5@40%, 5@50%, 3@60%
Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets)
C: AMRAP in 10:00 of:
5 Ring Dips
5 Deadlifts @65% 1RM
200m Run
Option 1: Bar dips.
Option 2: Dip sub of choice.
Option 3: Subs and weights of choice
PWMOB: Stretch triceps, hip flexors, hamstrings and calves. U/D dog x3.
Advanced: High rings
Endurance: None
Attitude Armor: None