WARM UP
10:00 handball
3 rounds:
10 handstand shoulder taps
10 air squats with pause
10 hanging shrugs
SKILL
EMOTM 10:00
Odd: 10 ring swing
Even: 5 ring dips + :20 turnout hold
WORKOUT OF THE DAY
Complete 2 rounds in 3:00:
1 back squat from floor
10 meter handstand walk
*If athlete completes the block in under 3:00 they will increase back squats by 1 rep each successive 3:00 block until failure to complete. Banking time is allowed. Score total reps + total meters.
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
ANYWHEREX
SKILL
Pistol squat progressions
10:00 practice
WORKOUT
1 mile assault bike for time