Tuesday 2/16

WARM UP
3 rounds:
10 calorie bike
10 ring rows
10 hollow rocks
3 rounds with 1:00 rest, as a group:
1:00 squat therapy
SKILL
EMOTM 15:00:
0:00-3:00
9 back squat @ 65% 1RM
3:00-6:00
7 back squat @ 70%
6:00-9:00
5 back squat @ 75%
9:00-12:00
3 back squat @ 80%
12:00-15:00
1 back squat @ 90+%
WORKOUT OF THE DAY
3 rounds for completion:
50 meter sandbag lunge
10 bent row
10 ring dip
10 GHD situp
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
E4MOTM until completion:
5 hanging knee raises + 5 push ups
AMRAP ski in remaining time until 3000m. 30:00 time cap.