WARM UP

800 meter run
Accumulate 5:00 in oh squat with empty bar

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

3:00 to complete 2 rounds:
5 oh squat
15 box jump overs

*If athlete completes 2 rounds in under 3:00 they immediately begin the next 2 rounds at the higher weight. The second weight must be completed by 6:00. Step overs are allowed.

RX: (75/55) (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
Lv2: (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP with partner:
200 meter wheel barrow walk
200 meter walking lunge (arms linked)
2 rope climbs