MOB: Dynamic mobility.
WU: 400m run. 6 BB front rack lunges
S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#
WU: 5@40%, 5@50%, 3@60%
Work sets: 5@65%, 5@75%, max reps@85% 2:00-3:00 rests between work sets
C: Minutes 0-4
400m run
Max Alt Front Rack Lunge 95/65
Minutes 4-8
400m run
Max Alt Front Rack Lunge 95/65
Minutes 8-12
400m run
Max Alt Front Rack Lunge 95/65
Post total lunges for each round to board
Option 1: 75/45
Option 2: Weight of choice
Option 3: Weight of choice. Lap around the parking lot, okay.
PWMOB: Stretch calves, hamstrings, hip flexors. Pigeon Pose. Lax ball in glutes. U/D dog x3
Advanced: 135/95
Endurance: Same
Attitude Armor: No more than 12 alternating front rack lunges per round