WARM UP
5:00 dodgeball
3 rounds:
10 pushups
10 meter toy soldiers
10 meter duck walk
SKILL
Rope climb technique
10:00 practice
WORKOUT OF THE DAY
5:00 AMRAP:
400 meter run
20 shoulder to overhead
AMRAP bar muscle ups
3:00 rest
5:00 AMRAP:
500 meter row
20 sumo deadlift high pull
AMRAP bar muscle up
RX: (135/95)
55+: (75/55)
*Score is total bar muscle ups. Scale to banded BMU or hardest version of a pull up.
ANYWHEREX
SKILL
Rope climb technique
10:00 practice
WORKOUT
Death by:
10 meter shuttle run
Burpees
*Start burpees immediately following conclusion of shuttle runs