MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU:
Pullups 6/3
12 Wallballs 20#/14#
REVIEW: Back Squat. Pullups. Wallballs.
S: Back Squat. Take 25 minutes to find a new 1 RM. WU. 5×50% 5×60% 3×70% 3×80% 1×90%. 1-1-1.
C: AMRAP in 10 minutes of:
Strict Pullups 6/3
12 Wallballs 20/14
Record total reps.
PURPOSE: Stamina. C/R Endurance. Mental Toughness.
LIII: 8:00 at rx’d
LII: 10:00 at B/A pullups (bands of choice). 14/10
LI: 8:00 at LII or 10:00 of 6 ring rows + 6 wallballs at weight of choice.
AW (not mandatory): 3:00 of max V-ups or Situps. (Can you get more than last week?)
PWMOB: Lax ball in C/S/B/Forearms. Pigeon Pose. Rollout Quads and T-spine. Stretch Hamstrings.
Advanced: Pullups 8/5
Endurance: None
The Mar: Sit down with Jim and talk about your first date.