MOB: Full body
WU: 5 BB deadlifts. 5 pull-ups. :90 of jump rope/double under practice. 400m run.
R: Movements. 10:00 to find deadlift weight.
A. 3 rounds for time of:
10 Deadlifts @ 65% of your 1RM
30 Pullups
90 Double Unders
400m run
THIS WORKOUT HAS A 25:00 CAP.
LIII: 20 pullups. 60 double unders.
LII: 10 pullups. 40 double unders.
LI: 30 ring rows. 300 single unders/toe taps. 200m run/walk or 500m row.
PWMOB: PVC roller in hamstrings, lats, calves.
Advanced: C2B pullups
Endurance: 60 double unders