Friday 10/4

WARM UP

5:00 single unders
3 rounds:
10 meter walking lunge
10 meter bear crawl

SKILL

Pegboard practice
5 ascents
Back squat
5 x 5

*Alternate between squat sets and pegboard sets

WORKOUT OF THE DAY

20:00 AMRAP:

5 bar muscle ups
10 hand release push ups
15 wall balls

*Scale bar muscle ups to most difficult version of a pull up possible.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP with partner:

400 meter sandbag carry
40 calorie ski erg
10 team tire flips