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