MOB: Full body
WU: Review movements
For Time:
400m Run
20 AKB Swings 53/35
400m Run
18 AKB Swings 53/35
400m Run
16 AKB Swings 53/35
400m Run
14 AKB Swings 53/35
400m Run
12 AKB Swings 53/35
400m Run
10 AKB Swings 53/35
400m Run
8 AKB Swings 53/35
400m Run
6 AKB Swings 53/35
400m Run
4 AKB Swings 53/35
400m Run
2 AKB Swings 53/35
Option 1: 44/25
Option 2: Weight of choice.
PWMOB: Full body rollout.
Advanced: 70/53.
Endurance: Alternate between 400s and 800s.