MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 1-arm KB OHS + 5 PP per arm at weight of choice. 200m run.
REVIEW: Pause back squats. 1-arm KB OHS + KB Push Press
S: Back Squats: :02 pause at the bottom. 5-5-5.
C: AMRAP in 12:00 of:
5 1-arm KB OHS + 5 KB Push Presses (right arm) 53/35
5 1-arm KB OHS + 5 KB Push Presses (left arm) 53/35
200m run
LII: 44/25
LI: Weight of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hip flexors, hamstrings. Figure 4.
The Chisel:
S: Goblet Squats: :02 pause at the bottom. 5-5-5.
C: AMRAP in 12:00 of:
5 1-arm KB OHS + 5 KB Push Presses (right arm) 53/35
5 1-arm KB OHS + 5 KB Push Presses (left arm) 53/35
200m run
LII: 44/25
LI: Weight of choice
Advanced: None
Endurance: 400m runs
The Mar: 3 RFT of:
15 sit to stands
:60 of flutter kicks
M2B:
S: Goblet Squats: :02 pause at the bottom. 5-5-5.
C: AMRAP in 12:00 of:
5 1-arm KB OHS + 5 KB Push Presses (right arm) at weight of choice
5 1-arm KB OHS + 5 KB Push Presses (left arm) at weight of choice
200m row