Friday 1/11

WARM UP

10 x rolling 100 meter row
*Every meter +/- 100 equals 2 ring swings and 2 good mornings

SKILL

GHD situp
3 x 10

GHD hip extension
3 x 10

WORKOUT OF THE DAY

10 to 1
Deadlift
Ring muscle up

RX: (135/95) (155/105) (185/125) (205/135) (225/155) (245/165) (275/185) (295/195) (315/205) (335/215)
55+: (75/55) (95/65) (115/75) (135/95) (155/105) (185/125) (205/135) (225/155) (245/165) (275/185)
Lv2: (205/135) (225/155) (245/165) (275/185) (295/195) (315/205) (335/215) (365/225) (385/235) (405/245)

*Scale ring muscle up to low ring transition drill. 20:00 time cap.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

For time with partner:
10 mile bike
1000 meter bear crawl

*One partner bikes while the other bear crawls. Rotate anytime.