MOB: Full body
WU: 10 deadlifts. 10 wallball shots.
R: Movements
S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 30#
WU SETS: 1×5@40% 1×5@50% 1×3@60%
WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90%
C: 50-30-10 reps for time of:
Wallball 20/14
Deadlift 165/115
LIII: 135/95
LII: Weights of choice.
LI: 30-20-10 reps at weights of choice.
PWMOB: Stretch hamstrings, hip flexors, pigeon pose. Lax ball in C/S/B/Forearms.
Advanced: 205/140
Endurance: 135/95