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MOB: Ankles. Hamstrings. Hips. Shoulders.
WU: 5 pullups. 10 pushups. 15 air squats.
REVIEW: Pullups. Pushups. Air squats.
C: CF benchmark workout “Cindy”:
AMRAP in 20:00 of:
5 pullups
10 pushups
15 air squats
PURPOSE: FUNdamentals.
LIII: 1 pullup. 6 pushups. 15 air squats.
LII: 5 B/A pullups or 1 B/A pullup at a more difficult band. 10 pushups at sub of choice. 15 air squats.
LI: AMRAP in 15:00 of: 1 B/A pullup or 5 ring rows. 6 pushups at sub of choice. 10 air squats.
PWMOB: Full body rollout.
Advanced: Go faster.
Endurance: None
The Mar: AMRAP in 10:00 of:
10 sit to stands
10 wall pushups
CTF M2B:
Pick Level of choice. Have fun. You should be able to hold a conversation the entire time you are working out.