MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 10 Wallball. 10 Box Jumps. 5 BB DL.
REVIEW: Box Jump. Wallball. Deadlift
S: Deadlift. Take 15 minutes to find a 3RM.
C: 21-15-9 reps for time of:
DL at 55% of day’s 3RM
Wallball 20/14
Box Jump 24/20 (step up/step down recommended)
THIS WORKOUT HAS A 10:00 CAP.
LIII: 15-12-9 at rx’d weights.
LII: 21-15-9 at weights and heights of choice.
LI: 15-12-9 at weights and heights of choice.
PWMOB: Shoulder stretch. Couch stretch. Hamstring stretch. U/D dog x3
Advanced: None
Endurance: None
CTF M2B:
S: Sumo Deadlift. 3×5 at medium weight.
C: 21-15-9 reps of:
KB DL at weight of choice
Wallball at weight of choice
Step ups on height of choice