Friday 10/20

WARM UP

3 rounds:
10 air squats
10 push ups
10 kip swings
20 jumping jacks

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

20:00 cap:

100 wall balls
100 ring rows
100 double unders
100 kb swings

*At 3:00 mark, athletes perform 10 burpees and resume workout. At 6:00 mark, athletes perform 10 toes to bar and resume workout. At 9:00 mark, athletes perform 200 meter run and resume workout. At 12:00 mark, athletes perform 1 rope climb and resume workout. At 15:00 mark, athletes perform 10 walking lunges and resume workout. At 18:00 mark, athletes perform 10 ring rows and complete workout.