WARM UP
5:00 quadrapedal movement
3 rounds:
10 kip swings
10 air squats
10 meter walking lunge
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
For time:
50-40-30-20-10
Wall ball
*Between each set complete 50 walking lunges and 25 push ups. 20:00 time cap.