MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3:00 of jump rope. Practice double unders at will.
R: Split Jerk. Pushup. Plank hold.
S: Split Jerk. 15 minutes to a heavy double
C: For time:
200 double unders
3:00 plank hold (from hands)
THIS WORKOUT HAS A 15:00 CAP.
LIII: 75 pushups. 150 double unders. 3:00 plank hold.
LII: 50 pushups or 75 from sub of choice. 100 double unders. 3:00 plank hold.
LI: 50 pushups at sub of choice. 3:00 of double under attempts or single unders. 3:00 of plank hold (may rest on elbows).
PWMOB: Rollout Calves and Shoulders. Stretch triceps.
S: 5 rounds of 5 heavy DB or KB push jerks. Rest roughly 2:30 between efforts.
Advanced: Ring Dips.
S: 5 rounds of 7 medium weight DB or KB push jerks. Rest roughly 2:30 between efforts.
C: Not for time. 50 pushups off a bench or box. 50 calorie row. 2:00 plank hold