Go! Kick some ass this week! Enjoy everything!
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 6 lunges (alternating legs). 6 push press. 400m run.
REVIEW: Front Rack Lunge. Push Press. Pause back squat.
S: Pause Back Squat. :02 Pause. 3-3-3-3-3
C: 4 RFT of:
10 front rack lunges (alternating legs) 95/65
10 push press 95/65
400m run
LIII: 6 reps of each at rx’d weights.
LII: Weight of choice at rx’d rep scheme.
LI: Weight of choice at LIII rep scheme. 200m run/walk okay.
PWMOB: Lax ball in C/S/B/Glutes. Couch Stretch. Pigeon Pose.
Chisel:
S: 5 rounds. Every 3:00 perform 5 KB or DB front squats at weight of choice with :02 pause at the bottom of the squat.
C: 4 RFT of:
10 front suitcase lunges (alternating legs) at weight of choice
10 KB or DB push press at suitcase lunge weight of choice
400m run
Advanced: 115/75
Endurance: 600m run
The Mar: 5 rounds:
As many sit to stands as possible in :60
Rest :60
M2B:
S: 5 rounds. Every 3:00 perform 5 KB or DB front squats at weight of choice with :02 pause at the bottom of the squat.
C: 4 RFT of:
10 front suitcase lunges (alternating legs) at weight of choice
10 KB or DB push press at suitcase lunge weight of choice
200m run/walk