MOB: Full body mobility
WU: Can you complete the following jump rope complex in 4:00 or less?
100 double leg
50 single leg (right)
50 single leg (left)
100 alternating leg
50 double unders
R: Strict Shoulder Press. Pushups.
S: Strict Shoulder Press. 15:00 to a 10RM.
C: EMOM for 10:00:
20 double unders
LII: Max pushups in :15
LI: Max pushups at sub of choice in :15. Max double unders/single unders/toe taps to a plate in :20
PWMOB: Lax ball in C/S/B. Rollout calves.
S: Strict DB Shoulder Press. 15:00 to a 10RM. Hold a super tight :15 plank immediately after each set.
Advanced: Ring Pushups. UB DU.
S: Strict DB Shoulder Press. 5×10 at weight of choice. Rest between sets as needed.
C: AMRAP in 10:00 of:
10 calorie row