WARM UP
3 rounds:
1:00 single unders
10 hanging shrugs
10 air squats
SKILL
Double under technique
10:00 practice
WORKOUT OF THE DAY
21-18-15-12-9-6-3
Unbroken thrusters
Ring rows
RX: (95/65)
55+: (75/55)
LV2: (115/75)
*If athlete fails to complete thruster set unbroken they must restart that set until successful. 20:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
21-15-9
Wall walks
Calorie assault bike