Monday 10/19

WARM UP
5:00 quadrupedal movement
3 rounds:
10 alternating cossack squat
10 meter waiter walk each arm
SKILL
Tabata kb figure 8s
*Light weight to encourage upright posture. Stand upright for 10s rest periods.
WORKOUT OF THE DAY
0:00-10:00
EMOTM 10:00
5-4-3-2-1-1-1-1-1-1
Squat clean
10:00-25:00
1 mile kb carry
AMRAP Turkish getup
RX: (24kg/16kg)
*Rotate kb every repetition. Score max squat clean + Turkish getup reps
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
50 alternating step ups
40 lateral hops
30 calorie ski erg
20 ring dips
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull
3 x 3
B) EMOTM 10:00
*Build to 1RM clean and jerk
C) Split stance strict press
3 x 10
D) **OPTIONAL**
Front squat
5 x 3