Tuesday 9/4

WARM UP

EMOTM 10:00:
100 meter run
5 kip swings
5 air squats

SKILL

Double under technique
10:00 practice

WORKOUT OF THE DAY

5 rounds for time:
4-8-12-16-20 pull up
3-6-9-12-15 c2b pull up
2-4-6-8-10 bar muscle up
5-4-3-2-1 cluster

RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (65/45) (75/55) (95/65) (105/75)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)

*Round 1 is 4 pull ups, 3 c2b, 2 BMU, and 5 clusters. Round 2 is 8-6-4-4. Athletes scale to BMU to c2b, c2b to pull up, pull up to ring row. Bands may be used to assist any movement.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

4 rounds for time:
500 meter row
400 meter run