MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 pullups. 10 pushups. 15 PVC OHS. 400m run.
REVIEW: Movements for the day.
S: BB OHS. Take 15 minutes to find a 3RM.
C: For time:
CTF Baseline.
500m row
40 air squats
30 situps
20 pushups
10 pullups
Rest Exactly 3:00.
Run 800m for time. (bring a watch if you have one!)
PURPOSE: Have you improved?
LII: Subs of choice.
LI: Subs of choice. 400m run for time.
PWMOB: Full body rollout.
Chisel:
S: 5 rounds. Every 3:00 perform max KB OHS in :30 at weight of choice.
C: Same.
Advanced:
500m row
40 pistols (alternating legs)
30 T2B
20 HSPU
10 Ring MU
Endurance: None
The Mar: 30 sit to stands for time.
M2B: Chisel. Sub hanging knee raises for situps.