MOB: Full Body.
WU: 5 BB Ft. squats. 5 T2B. 5 push ups. 5 air squats. 200m run
Part I: Front Squats. :20 work /:40 rest. EMOM for 10:00 at 50% of your 1RM. From the floor. (Feel free to squat clean the first one. Work on standing up out of the bottom of your squat FAST with impeccable technique. Volume is secondary.)
Rest Exactly 5:00 then.
Part II: AMRAP in 15:00 of:
5 T2B
10 Push Ups
15 Air Squats
200m run
Option 1: 2 T2B + 3 Knees to chest. 6 Pushups.
Option 2: Subs of choice at rx’d rep scheme.
Option 3: Subs of choice at rep scheme of choice. (If you choose to do “less” reps, make sure you choose a more difficult sub so you can keep getting more awesome!)
PWMOB: Full body rollout.
Advanced: None.
Endurance: None.