Thursday 12/5

WARM UP
5:00 handball
3 rounds:
5 ring swings
5 wall balls
20 jumping jacks
SKILL
Shoulder prep
5:00 roll and stretch
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
50 wall ball
15 ring muscle up
*40:00 time cap. Athlete must finish round 1 in under 12:00 to advance to round 2. Athletes must finish round 2 before the 25:00 mark to advance to round 3. Scale muscle ups to jumping version or low ring turnover drill.
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
500 alternating step ups for time
*Every 2:00 perform 1 rope climb or 3 climbs to standing.