MOB: Full body
WU: 2:00 jump rope/double under practice
R: Movements
A. 7 rounds for time of:
3 Hang Power Cleans 185/125
9 Wallballs 20/14
15 burpees
30 Double Unders
THIS WORKOUT HAS A 35:00 TIME CAP.
LIII: 165/115
LII: Weight of choice. 14/10
LI: Weights of choice. 10 burpees or 15 Squat thrusts okay. 15 double unders (attempts count) or 60 single unders/toe taps or 10 calorie row.
PWMOB: Rollout calves and t-spine. Lax ball in C/S/B/Forearms. Pigeon Pose. Hip flexors.
Advanced: 225/155
Endurance: 155/105