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