Thursday 8/31

WARM UP

5:00 continuous alternating turkish getup
*If kb touches the floor, athlete must perform 20 burpees

SKILL

Kb windmills
5 x 5 each side

WORKOUT OF THE DAY

For time:
20 calorie assault bike
20 alternating db snatch
20 pull ups
20 double unders
2 rope climb

Rest 2:00

10 calorie assault bike
10 alternating db snatch
10 pull ups
10 double unders
1 rope climb

*Score is total time.

RX: (50/35)
55+: (40/20)
Lv2: (c2b pull ups)

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

EMOTM 30:00
Minute 1: 15 ring rows
Minute 2: :45 squat hold
Minute 3: 20 ice skaters