MOB: Full body
WU: 400m run. Review movements.
S: Push Jerk. 1 rep at 90% of your 1RM EMOM for 8:00.
C: 4 RFT of:
10 HSPU
20 Leg raises
400m run
THIS WORKOUT HAS A 17:00 CAP!
Option 1: 6 HSPU
Option 2: 10 HSPU at sub of choice
Option 3: Subs of choice. Alternate between 200m/400m runs.
PWMOB: Lax ball in C/S/B/Triceps. Stretch hamstrings, hip flexors and calves. U/D dog x3
Advanced: Strict deficit HSPU off of 45# plates. 12:00 CAP.
Endurance: Alternate between 400m and 800m runs.