WARM UP

5:00 pizza delivery

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

“The Lullaby”
EMOTM until 100 burpees
5 power snatch
AMRAP burpees

EMOTM until 500 double under
5 oh squats
AMRAP double unders

RX: (95/65)

*Weightlifting must be performed each minute for athlete to continue. 40:00 time cap.

ANYWHEREX

SKILL

Shoulder mobility

10:00 roll and stretch

WORKOUT

5:00 assault bike
5:00 ski erg
5:00 step ups
5:00 push up hold