Friday 9/29

WARM UP

EMOTM 5:00
:30 down dog hold
:30 run in place
EMOTM 5:00
:30 hollow hold
:30 run in place

SKILL

Kb windmill
5 x 5 each side

WORKOUT OF THE DAY

“Nancy”
5 rounds for time:
400 meter run
15 overhead squats

RX: (95/65)
55+: (75/55)

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

5 rounds for time:
10 wall walks
10 rope climb to standing
20 on deadlift