WARM UP
For completion:
20 meter bear crawl
20 meter toy soldier
20 meter duck walk
20 meter inch worm
10 hanging shrugs
10 air squats
SKILL
EMOTM 10:00
1 rope climb
WORKOUT OF THE DAY
10:00 to establish 1RM thruster
Rest 2:00
8:00 AMRAP:
10 toes to bar
10 thruster
RX: (95/65)
55+: (75/55)
ANYWHEREX
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
2:00 per exercise for max reps:
Ice skaters
Wall walks
Walking lunges
Kip swings
Good mornings
Rope climbs to standing
Supermans
Single arm dumbbell press