Friday 1/31

WARM UP
3 rounds:
10 front squat
10 calorie bike
10 abmat situp
SKILL
GHD situp
3 x 10-15
GHD hip extension
3 x 10-15
WORKOUT OF THE DAY
For time:
21-15-9
Calorie assault bike
7-5-3
Squat clean
RX: (155/105)
55+: (115/75)
Lv2: (185/125)
ANYWHEREX
SKILL
Ankle mobility
10:00 roll and stretch
WORKOUT
8 tabata rounds for each exercise:
Tuck jumps
Handstand hold
Wall ball
Dead hang hold