MOB: Full body mobility
WU: 5 ring dips. 5 pushups. 400m run.
R: Push Jerk. Ring Dip. Pushups.
S: Push Jerk. 3-3-3-3-3
C: 2 rounds for time and reps of:
400m run
Max ring dips in :60
400m run
Max Pushups in :60
THIS WORKOUT HAS A 15:00 CAP.
Post total dip rips, total pushup reps and total time.
LII: Dip and pushup sub of choice.
LI: Dip and pushup sub of choice. 200m run.
PWMOB: Lax ball in C/S/B/G/Hamstrings. Stretch triceps/calves.
Chisel:
S: 5×10 DB or KB press + 6 tuck jumps. Rest 2:00.
C: Same.
Advanced: High rings.
Endurance: 600m runs.
