Tuesday 7/23

WARM UP

5 x rolling 100 meter row

*Every meter +/- 100 equals 5 burpees + 5 hollow rocks. Max penalty of 5 meters

SKILL

GHD sit-up 3 x 10

GHD hip extension 3 x 10

WORKOUT OF THE DAY

21-15-9

Power clean

Floor press

Pullup

RX: (135/95)

55+: (105/75)

Lv2: (185/125) strict pullup

*15:00 times cap.

ANYWHEREX

SKILL

EMOTM 10:00

10 perfect wall balls

WORKOUT

5 rounds:

1/2 Mile assault bike

10 wall walks

20 ring rows