WARM UP
EMOTM 10:00
5 kip swings
5 knees to elbows
5 air squats
SKILL
KB windmills
5 x 5 each side
WORKOUT OF THE DAY
2000 meter row for time
CORE
5 rounds:
10 GHD situps or 20 abmat situps
10 GHD hip extensions or 20 supermans
WARM UP
EMOTM 10:00
5 kip swings
5 knees to elbows
5 air squats
SKILL
KB windmills
5 x 5 each side
WORKOUT OF THE DAY
2000 meter row for time
CORE
5 rounds:
10 GHD situps or 20 abmat situps
10 GHD hip extensions or 20 supermans