Thursday 11/12

WARM UP
4 rounds:
:30 partner mirror drill
10 empty bar deadlift
10 PVC oh squat with hold
10 calorie ski erg
SKILL
Rope climb technique
*5 ascents
WORKOUT OF THE DAY
3 rounds for time:
30 deadlifts
15 overhead squat
RX: (135/95)
55+: (115/75)
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
For time with partner:
5 mile bike
5 k row
*One partner may be working at a time, rotating whenever. 40:00 time cap