WARM UP

For completion:

30 meter duck walk

30 meter sprinters lunge

10 wall walks

SKILL

EMOTM 10:00

10 meter handstand walk

WORKOUT OF THE DAY

1 mile assault bike for time

or

“Karen”

150 wall balls for time

CORE

For completion:

30 GHD situps

30 GHD hip extensions

60 hollow rocks

60 superman rocks

ANYWHEREX

SKILL

Back squat technique

5 x 5

WORKOUT

40:00 AMRAP:

500 meter row

50 push ups

50 meter bear crawl

5 rope climbs