MOB: Dynamic mobility
WU: 3 pullups. 5 barbell bent over row. 200m run
S: Strict Pull Ups. 5×10. 2-3 minute rest between efforts
C: 5 RFT of:
10 Bent Over Rows 115/75
Option 1: 95/65
Option 2: Weight of choice
Option 3: Weight of choice. Alternate between 200m and 400m runs
PWMOB: Lax ball in C/S/B/Forearms. Stretch lats, triceps, hip flexors, hamstrings and calves.
Advanced: Strict weighted pullups. 5×10 at 45/25.