WARM UP

EMOTM 8:00
ODD: 10 air squat + 5 push up
EVEN: 5 air squat + 10 push up

Zone 3 mobility test

SKILL

Zone 3 pre primer exercises
then
Accumulate 20 back squat @ 50% 1RM

WORKOUT OF THE DAY

15:00 AMRAP:
14 c2b pull ups
7 burpees
14 wall balls
7 burpees

55+: chin over bar pull ups

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

For time:
1 mile run
Rest 3:00
800 meter run
Rest 2:00
400 meter run
Rest 1:00
200 meter run