Friday 9/25

WARM UP
3 rounds:
10 ring swings
10 calorie bike
10 alternating step ups
SKILL
Ring muscle up prep/drills
*10:00 practice
WORKOUT OF THE DAY
Against a 4:00 clock:
3 rounds:
7 calorie assault bike
7 ring muscle up
*If athlete completes workout in under 4:00 they earn an additional 4:00 to complete another 3 rounds and may start immediately. If athlete fails to complete 3 rounds, they rest 4:00 and re-attempt. Score total reps of best attempt.
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
EMOTM 20:00
100 meter sled push
10 meter bear crawl/handstand walk