WARM UP
800 meter run
3 rounds:
10 hanging shrugs
10 ring rows
10 push ups
SKILL
Strict muscle up progressions
10:00 practice
WORKOUT OF THE DAY
EMOTM 30:00
Minute 1: 200 meter run
Minute 2: 20 burpees
Minute 3: 200 meter run
Minute 4: 20 kb swings
Minute 5: 200 meter run
Minute 6: 50 double unders
Score is total burpees, kb swings, and double unders. Athletes must move on to the next exercise at the top of each minute (coming off the run is an exception).