MOB: Full body
WU: 10 AKB Swings. 10 Push Ups. 200m Run
R: Movements
A. Bench Press. 15 Minutes to a 3RM
B. 4 RFT of:
20 AKB Swings 53/35
15 Push Ups
200m Run
LIII: 10 Push Ups
LII: 20 AKB Swings WOC. 15 Push Ups SOC
LI: 20 AKB Swings WOC. 10 Push Ups SOC. 200m run/walk
PWMOB: Lax ball in C/S/B. Stretch hamstrings, hip flexors and triceps.
Advanced: 70/53. Ring Pushups.
Endurance: None