MOB: Full Body
WU: 7 BB OHS. 10 KB swings. 10 russian twists. 1 minute jump rope/double under practice.
S: OHS. 15 min to find a 10RM.
C: 4 RFT
20 AKB Swings 53/35
40 2ct. Russian twists 20/14
60 Double Unders
THIS WORKOUT HAS A 17:00 CAP.
Option 1: 40 Russian Twists at rx’d. (alternating sides, right is 1, left is 2, right is 3, etc.)
Option 2: AKB swings at weight of choice. 2ct. Russian Twists at weight of choice. 40 double unders.
Option 3: KB sub and weight of choice. Russian twists at subs and weight of choice. :60 of double under practice/single unders/toe taps or a 15 calorie row.
PWMOB: Rollout calves. Lax ball in C/S/B/Forearms/Glutes. U/D dog x3. Stretch hip flexors and hamstrings.
Advanced: 70/53 on the AKB swing
Endurance: 40 double unders per round
same
KB swings WOC
Russian twists WOC
:60 DU practice/120 singles
same as LII