Friday 9/6

WARM UP
5:00 pizza delivery
3 rounds:
10 hanging shrugs
10 calorie bike
10 strict press
SKILL
Strict pull up
3 x (10-15)
WORKOUT OF THE DAY
15-12-9-6
Assault bike
Bar muscle up
Power clean
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*18:00 time cap.
ANYWHEREX
SKILL
Shoulder mobility
10:00 roll and stretch
WORKOUT
20:00 AMRAP:
5 kb swings
5 abmat situps
5 jumping pull ups
*Add 5 reps per exercise per round. Score total reps completed.