WARM UP
EMOTM 10:00
5 split jumps
10 hollow rocks
SKILL
Kb windmills
5 x 5 each side
WORKOUT OF THE DAY
10 to 1
KB lunge and twist
Toes to bar
Strict chin ups
RX: (24kg/16kg)
55+: (16kg/12kg)
*15:00 time cap. Scale chin ups with band or to ring rows.