Friday 11/12

WARM UP
3 rounds:
10 kip swings
10 air squats
10 hollow rocks
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
For time:
21-15-9
KB thruster
14-10-6
Bar muscle up
RX: (32kg/24kg)
55+: (24kg/16kg)
*Athletes use single kettlebell and may hold however is most comfortable.
ANYWHEREX
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
For time, partition any way:
200 meter bear crawl
200 meter crab walk
200 meter broad jump