MOB: Dynamic Mobility
WU: 400m run. Review movements.
C: 4 RFT
800m run
15 Pull Ups
30 Sit Ups
45 Air Squats
THIS WORKOUT HAS A 40:00 CAP
Option 1: 10 pullups
Option 2: 15 pull-ups at subs of choice
Option 3: 10 pull-ups at subs of choice. 20 sit-ups. 30 air squats. Alternate between 400 and 800m run/walks.
PWMOB: Full body rollout.
Advanced: 15 strict Pullups. 30 situps. 30 pistols (alternating legs).
Endurance: None.