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