Monday 9/27

WARM UP
5:00 quadrapedal movement
3 rounds:
10 meter sprinters lunge w/ twist
10 hanging shrugs
10 air squats
SKILL
DB walking lunges
3 x 20 steps
WORKOUT OF THE DAY
10 rounds for time with partner:
10 pull up
10 clapping push up
10 sandbag squats
100 meter sandbag carry
*24:00 time cap. Partners must alternate after completed rounds. 40 reps per round.
BARBELL CLUB
3 rounds barbell warm up
A) Mid hang snatch pulls
5 x 3
😎 EMOTM 12:00
1 mid hang snatch
C) OH squat
5 x 5
D) Wide grip strict pull up
3 x max
*Use band if necessary