MOB: Full body
WU: 200m run. 10 wall ball shots. Review strict shoulder press.
S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM.
5@40%, 5@50%, 5@60%. Rest 2-3:00 between sets. Move with speed, technique and power.
C: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Wallballs 20/14
*After each set of wallballs, run 200m.
This workout has an 18:00 cap.
Option 1: 8-7-6-5-4-3-2-1 reps for time
Option 2: 10-9-8-7-6-5-4-3-2-1 reps for time at weight of choice.
Option 3: Rep scheme of choice. Weight of choice. Run/walk after the even rounds.
PWMOB: Full body rollout. Stretch hip flexors, hamstrings and calves.
Advanced and Attitude Armor: Wear a weight vest 20/14
Endurance: 400m runs on the even rounds