MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 dips. 5 pushups. 5 burpees.
REVIEW: Dips. Pushups. Burpees. Floor Press.
S: Floor Press. Take 15 minutes to find a 10RM.
C: 3 rounds. 3:00 work/:60 rest.
5 ring dips
6 pushups
7 burpees
LIII: 2 ring dips. 4 pushups.
LII: 5 dips at sub of choice. 6 pushups at sub of choice.
LI: 5 dips at sub of choice. 5 pushups at sub of choice. 5 burpees at sub of choice.
PWMOB: Lax ball in C/S/B. Pigeon pose. Stretch Hips.
Chisel.
S: 5 rounds. Every 3:00 perform max dumbbell floor press in :30 at weight of choice.
C: Same.
Advanced: Ring Dips on high rings.
Endurance: None
The Mar: AMRAP in 10:00 of:
10 kb swings
10 doorway pushups
M2B:
S: 5 rounds. Every 3:00 perform max dumbbell bench press in :30 at weight of choice.
C: 3 rounds. 3:00 work/:60 rest.
5 box dips
5 pushups off the flat bench
5 squat thrusts