MOB: Full body mobility.
WU: 2 minutes of jump rope.
R: The day’s movements.
S: Front Squat. WU to 65%. 2×10 at 65%. 1 set of max reps at 65%.
C: CTF Baseline:
500m row
40 air squats
30 situps
20 pushups
10 pullups
THIS WORKOUT HAS A 10:00 CAP.
LI: Subs of choice.
PWMOB: Full body rollout.
Chisel:
S: 5 rounds. Max Goblet Squats in :30 + :15 SUPER TIGHT PLANK HOLD. Rest 2:00.
C: Same
Advanced:
500m row
40 pistols (alternating legs)
30 T2B
20 HSPU
10 ring muscle ups
THIS WORKOUT HAS A 10:00 CAP.
Endurance: None
The Mar:
40 sit to stands
30 leg lifts
20 bedside pushups
10 squat thrust
THIS WORKOUT HAS A 10:00 CAP!
M2B:
S: Front Squat. 5×5 at medium weight.
C: Same. You should be able to hold a conversation the whole time!