MOB: Dynamic mobilty
WU:
S: Ring Pushups. 5 sets. Every 2:00 perform as many ring pushups as possible. As soon as your knees hit the floor, your set is complete. Rest the remaining time.
Option 1: Pushup sub of choice.
C: AMRAP in 7:00 of:
7 Burpees
7 RKB swings 70/53
Rest 7:00
AMRAP in 7:00 of:
7 Burpees
7 RKB swings 70/53
Record splits/total reps for each AMRAP. You should have TWO scores.
Option 1: 53/35
Option 2: Weight of choice
Option 3: Weights and subs of choice
PWMOB: Lax ball in C/S/B/Forearms. Rollout lats and hamstrings. Stretch hip flexors
Advanced: None
Endurance: 53/35