WARM UP
5:00 bear crawl variations with sandbag or slam ball
SKILL
Athlete choice
10:00
WORKOUT OF THE DAY
For time against a 40:00 clock:
800 meter run
10 strict pull ups + 20 pull ups anyhow
800 meter run
10 bar muscle ups
Rest 3:00
400 meter run
10 strict ring dips + 20 dips anyhow
400 meter run
10 ring muscle ups
Rest 3:00
200 meter run
5 rope climbs
200 meter run
2 rope climbs
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
8 Tabata res each exercise for total repetitions:
Air squats
Push ups
Russian kb swings
Wall balls
Candlesticks