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