MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU:
Pullups 6/3
12 Wallballs 20#/14#
REVIEW: Back Squat. Pullups. Wallballs.
S: Back Squat. 5×50%, 5×60%, 3×70%, 3-3-3-3. Go off your 1RM from the beginning of the Wendler Strength Cycle four months ago.
C: 10 RFT of:
Pullups 6/3
12 Wallballs 20/14
THIS WORKOUT HAS A 12:00 CAP. Record total time.
PURPOSE: Stamina. C/R Endurance. Mental Toughness.
LIII: 8 rounds at rx’d
LII: 10 rounds at B/A pullups (bands of choice). 14/10
LI: 8 rounds at LII or 10 rounds of 6 ring rows + 6 wallballs at weight of choice.
AW (not mandatory): 3:00 of max V-ups or Situps.
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 the best time you ever spent outdoors.